How to add more nuts to your healthy diet

Energy-packed and protein-rich, nuts may also lower your risk for cancer and cardiovascular disease. Read on to understand their benefit and to learn how you can add more to your diet.

• Alpha-linolenic acid (ALA): Found in walnuts, this omega-3 fat may alleviate arthritis and lower risk for heart attack and stroke
• Ellagic acid: Walnuts are an especially good source of this anti­oxidant compound, which may inhibit the growth of cancer cells
• Plant sterols: Especially rich in pistachios, plant sterols help de­fend against certain forms of cancer and cardiovascular disease
• Potassium: High in pistachios, potassium may lower blood pressure and stroke risk
• Resveratrol: Found in peanuts, this phytochemical may prevent cancer, high cholesterol and stroke
• Saponins: These cancer-fighting phytochemicals may boost im­mun­ity and promote healthy levels of blood sugar and cholesterol
• Selenium: Brazil nuts are extraordinarily rich sources of this powerful antioxidant, which helps to prevent cancer, certain eye disorders and heart disease; 15 grams (1/2 ounce) of Brazil nuts have 420 micrograms
• Vitamin E: Nuts are one of the best food sources of this antioxidant vitamin, which may help prevent cardiovascular disease and cataracts. Almonds and hazelnuts contain the most

• Refrigerate or freeze nuts to prevent their oils from going rancid
• To enhance the flavour of nuts, toast them in the oven for five to 10 minutes, or until fragrant

• Often maligned for their fat and calorie content, nuts have been redeemed by research, which touts their phytochemicals and heart-healthy monounsaturated fat
• Studies show that when nuts are eaten in place of unhealthy saturated and trans fats, cholesterol levels improve and the risk for clogged arteries is slashed
• Nuts are also an excellent source of a cardioprotective amino acid, arginine, and also offer B vitamins

• Sauté finely chopped nuts in olive oil along with bread crumbs and toss with freshly cooked pasta
• Make your own nut butters. Place nuts in a food processor and process until pureed; add salt if you like
• Toast and finely chop nuts, sweeten with maple syrup and use as a topping for ice cream or frozen yogurt
• Stir peanut butter into stews or curries to enrich and add flavour
• Use finely chopped nuts as a coating for pan-fried fish fillets or poultry cutlets

Don't be frightened off by their fat or caloric content, nuts pack a lot of nutritional benefit into a little package. Eaten in moderation, nuts are healthy and delicious addition to your balanced diet.