Healthy Nuts for Cooking and Snacking

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

November/December 2010

By Brierley Wright, M.S., R.D.

Healthy Nuts for Cooking and Snacking


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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