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Nuts have a reputation for being unhealthy due to their fat and oil content, but this couldn't be further from the truth. Saturated fats, which are found in mass quantities in junk food, can lead to high cholesterol and heart problems. Nuts, on the other hand, contain unsaturated fats and only a minimal amount of saturated fats. Certain types of nuts are even known to reduce the risk of heart disease, are high in omega-3 fatty acids which increase brain function, and have no cholesterol. Nuts that are fresh or simply dry roasted, without salt, butter or other additives, are a great addition to anyone's healthy diet--as long as nut allergies aren't present.
With their brown, textured skin and mild flavor, almonds have the most vitamin E and calcium of all tree nuts, and the least amount of calories: 160 per serving, along with cashews and unsalted pistachios. Twenty to 24 almonds equal one serving, according to the Fruit and Nut Council (see below for link).
There are six to eight Brazil nuts in a single serving. They contain 25 percent of the daily value of magnesium, and hundreds of times more than the recommended daily value of selenium, which works as an antioxidant in the body, improving organ function and protecting cells from free radical damage. Selenium has been known to help people with AIDS/HIV, because it is an immunodeficient disease, attacking cells in the body. Selenium can help prevent a further deterioration of the cells (see link for more information).
Cashews, like peanuts, are low in calories: 160 per serving. There are 16 to 18 cashews per serving. Cashews contain the most iron of all tree nuts, with 10 percent of the daily value per serving. They're also high in copper and phosphorous.
Pecans have the most calories per serving of all tree nuts: 200, and they offer plenty of nutritional value to keep you healthy. They contain only 2 g of saturated fat, which is actually lower than many tree nuts. They contain 60 percent of the daily value of manganese and 10 percent of thiamin; nutrients that are good for helping the body absorb vitamin C and fight free radicals, and improve circulation. Eighteen to 20 pecan halves equal one serving.
Peanuts are actually a legume, not a nut, but they are regularly lumped into the nut category. There are 166 calories in a serving, which is 1 oz. of peanuts. Peanuts contain 13 percent of the daily value of protein, and 19 percent of the daily value of riboflavin, or vitamin B2, which is helpful in cellular function.
