LET'S GO NUTS by Sue

Nuts are high energy foods - they contain quality protein as well as carbohydrate and fats. I know most of us baulk at the mention of fats, but its fuel that we use up in our daily lives, it's only bad news if we eat too much of it and particularly if it's saturated. Nut fats are good because they're unmodified and help to regularise blood lipids and protect us from cardiovascular deterioration. The 'slow burn' of nut calories dampens hunger pangs and can help in weight loss in a natural diet and alongside exercise.

For veggies, vegans and fruitarians, nuts provide not only high quality protein, but the carbohydrates, fats, vitamins and minerals that make up a healthy diet, and when eaten 'sensibly', there are no downsides to nuts.

Nearly all nuts, with the exception of coconut, contain Vitamins B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). They are also high in the bioflavonoid resveratrol, which is found in red wine and thought to help prevent plaque forming in the arteries. Peanuts, in fact, have more resveratrol than grapes. And that's not the only reason they're stars among nuts; studies have shown that even small amounts of peanuts in the diet can achieve a healthy reduction in LDL 'bad' cholesterol.

Why else are PEANUTS so beneficial? They're particularly high in protein with 25g to a 100g serving. They're a great source of energy with 50g of fat (mostly monounsaturated and polyunsaturated) and 16g of carbohydrates and they also contain niacin (Vit B3) and Vitamin E.

ALMONDS are an excellent food too. They 'burn' slowly in the body and help to normalise blood sugar levels. They contain around 20g of protein, 20g of carbohydrate and 52g of fats including omega 6 and omega 3, and are a good source of calcium, natural magnesium and niacin.

BRAZILS are noted for their omega 3 content (about 7% of the total 66g of fats). They contain around 14g of protein and 10g of carbohydrates per 100g serving and some calcium. They are also a good source of magnesium and particularly of selenium.

CASHEWS are high in carbohydrate - about 45g to 100g - high in magnesium (only slightly less than almonds) and have around 17g of protein. They are a great sustaining food.

The amino acids in HAZELNUTS mean they are a source of high quality protein - 13g to every 100g. They contain 17g of carbohydrates per 100g and 62g fats and are a good source of calcium, second only to almonds.

For more info on more more nuts check out the Natural Food Guide to Common Nuts.