Healthy Nuts for Cooking and Snacking

By Brierley Wright, M.S., R.D., November/December 2010

Four favorite varieties are packed with healthy reasons to cook with nuts.

"Yes, what about people with tree nut allergies? Are we out of luck and in bad health? What do peanuts offer? "


Go for the almonds: a 1-ounce serving (23 nuts, 162 calories) has 37 percent of your daily value for vitamin E—a nutrient many Americans fall short on. You’ll also get calcium, fiber and some folate. A June 2006 study in the Journal of Agricultural and Food Chemistry showed an ounce of almonds provides as many flavonoids—compounds that fight free radicals and reduce inflammation—as a 1/2-cup serving of broccoli or a cup of green tea.

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