Words: Ivette Figueroa

They’re not all the same, but a diet rich in nutrient-packed nuts is the first step to optimal health.

Health nuts rave about the almond, the walnut and the peanut—but what about the other guys? Brazil nuts, hazelnuts and macadamia nuts are packed with health-promoting nutrients, fiber, minerals, antioxidants and vitamins that are essential for optimal health. “Nuts are quite rich and are a great way to provide satiety (feelings of fullness),” says Felicia Stoler, a nutritionist & exercise physiologist in Holmdel, NJ, and author of “Living Skinny in Fat Genes.” They are full of monounsaturated fatty acids, such as oleic acid and linoleic acid, that help lower bad cholesterol and increase good cholesterol. Research suggests that a Mediterranean diet that is rich in monounsaturated fatty acids helps prevent coronary artery disease and strokes.

Extremely rich in selenium—Brazil nuts contain 2,500 times more than any other nut. Selenium can help prevent prostate cancer, delay the aging process, help counter free radicals and boost mood and mental performance. Just keep in mind that one Brazil nut provides about 96 micrograms—that’s 160 percent of the recommended daily allowance for selenium.

Also referred to as filberts or cobnuts, hazelnuts are the top nut source of monounsaturated fats. They contain nearly 91 percent monounsaturated fat and less than four percent saturated fat. This can lower cholesterol levels in a low saturated-fat diet. Hazelnuts are also an excellent source of B1, B2 and B6 vitamins, essential vitamins in blood formation and mental health.

High in monounsaturated fatty acid (“good” fat), which helps reduce overall cholesterol levels, macadamias contain the highest amounts of total fats and calories and should be eaten in moderation. They contain lots of potent antioxidants, including vitamin E, which help protect against cancer and heart disease. They’re also a good source of magnesium, which is essential for bone growth.

A typical serving of nuts is one ounce—a small handful—five or more times a week: Nuts can reduce your risk of both diabetes and heart disease, according to the ongoing Harvard Nurses’ Health Study of more than 80,000 women.

Q: Is roasting nuts unhealthy?
A: No. According to Stoler, roasting the nuts isn’t the problem. “Consuming oil-roasted nuts is not suggested because fat is being added to an already high-fat food,” she says. Essentially, it’s the hydrogenated or partially hydrogenated vegetable oil that nuts are often roasted in that introduces cholesterol-raising trans fats. Opt for the unsalted and raw or dry-roasted varieties instead.

Did you know….? Oil obtained from nuts have many traditional medicinal applications, such as in pharmaceuticals and as an emollient in the cosmetic industry. Its emollient properties help keep skin protected from dryness.

Nuts: Natural Weight-Loss Food? Although nuts are high in fat, eating portion-controlled amounts can placate your cravings and keep you from over-indulging in something far more unhealthy.

To Protect and Serve: Fresh nuts are always available, although their growing and harvesting seasons may vary, says Stoler. Because of their high fat content, nuts must be protected from rancidity. Unshelled nuts can keep for a few months in a cool, dry location. But, once they’re shelled or the container is opened, refrigerate or freeze them.

By using nuts in cooking and baking, you can benefit from their nutrition without overdoing calories. “Usually nuts are chopped and used in dishes and salads,” says Stoler. Nuts on cereal can boost your morning fiber intake and a sprinkling over pasta, salads or yogurt adds crunch and flavor.