They are natural sources of protein, minerals and vitamins.
Once the bane of dieters everywhere, nuts are now being touted as super-foods that offer benefits to all, including those who are overweight.
Nuts gained their bad reputation from their high fat content, but the fat is largely unsaturated. (Unsaturated fats are considered good for those watching their cholesterol.) Unsaturated fat still contains the same amount of calories as other fats, so excessive consumption can lead to excessive calorie intake. Portion control is the key to reaping the health benefits of nuts without weight gain: just a handful of nuts each day is enough. When snacking on nuts, be sure to measure your portion and then put the nuts away. Otherwise, it becomes too easy to overeat.
Nuts contain vitamin E, folic acid, magnesium, copper, protein and fiber. They are also an excellent source of antioxidant phytochemicals. Almonds, considered among the healthiest of nuts, also contain calcium and potassium.
Nuts have been shown to help lower cholesterol and reduce the risk of heart disease. And, contrary to popular belief, nuts can help people lose weight, despite their fat content. Why? The fat and fiber in nuts helps people feel full, meaning they snack less.