Go nuts! - but not too crazy...

Nuts are high in fat - but that doesn't make them unhealthy. Nutritionists say this is because most nuts - like pistachios, walnuts, almonds and brazil nuts - are a great source of heart-healthy unsaturated fats that may help lower 'bad' cholesterol.

Nuts are a good source of dietary fibre, essential fatty acids and plant protein, vital for good digestion, healthy skin and hair, blood pressure control, immune response and blood clotting. They also contain a wide range of essential nutrients, including several B group vitamins, vitamin E, minerals such as iron, zinc, potassium and magnesium, and antioxidants.

Because nuts come from a variety of plant species, each type of nut has its own unique nutritional advantage. So, as with food generally, it is better to eat a variety of nuts in order to obtain a wide range of nutrients.

As for concern over weight gain, eating a handful of nuts daily may actually promote weight loss. This is because of their 'high satiety value': the fat, protein and fibre in nuts help you feel full longer, and less deprived, so you may eat less during the day.

But limit your portion to 25-30 grams per day or a small handful. For example, 18 pecan halves or eight walnuts, contains between 160 and 200 calories.

Substitute nuts for snacks like crisps and biscuits, rather than simply adding them to the diet. Also, try to avoid salted or flavoured nuts, as excess salt in the diet comes with its own health concerns.

Store nuts in cool, dry conditions in airtight containers away from the light. Because of their fat content, many of them benefit from storage in the fridge or freezer to prevent rancidity.

For the small proportion of people who are allergic to nuts, any exposure is potentially very dangerous because of the high risk of 'anaphylactic shock'. So it is essential that people with nut allergies avoid all contact with nuts and nut products.

Here are some facts about favourite nuts:

- Almonds - Generally considered the most nutritious, almonds are a good source of potassium, manganese and magnesium. Magnesium is a mineral essential for good nerve and muscle function, and for strong bones. Also about 20 shelled whole almonds provides 35 per cent of the daily amount of vitamin E, an antioxidant that helps protect tissues in the body from damage.
- Brazil nuts - Brazil nuts contain potassium, copper and thiamine, and are a super source of selenium, which may reduce the risk of osteoarthritis, promote DNA repair and boost immunity. But a little goes a long way. Two medium nuts contain enough selenium for your daily requirement. Too many on a regular basis could result in selenium toxicity, which can cause hair loss, rash, nail problems and nerve damage.
- Cashews: Cashews are a good source of potassium, copper, magnesium and phosphorus, and are moderately rich in iron and zinc. Zinc is needed for many processes in the body and is necessary for a strong immune system, and healing and protecting the skin. A third of a cup of cashews, almonds or pecans provides more than 15 per cent of your recommended daily intake.
- Peanuts: Although peanuts are a legume rather than a nut, they are a good source of potassium, manganese, niacin and folic acid. Folic acid is recommended to help reduce the incidence of birth defects and lower the risk of heart disease.
- Pistachios: A good source of thiamin, vitamin B-6 and copper, as well as being a good dietary source of anti-ageing vitamin E. A recent study showed that a handful of pistachios a day could lower cholesterol levels and reduce the risk of heart disease.
- Walnuts: Walnuts contain potassium, manganese, copper and magnesium plus omega-3 fatty acids like those found in fish oil. Eating about 14 shelled walnut halves in a day meets dietary recommendation for omega-3 fatty acids.