The Everything Guide to Nuts

They're on offer at pretty much every bar and party. Here's why you should grab a handful: A tiny serving kills hunger with filling and healthy fats, protein, and fiber, says Elizabeth Shaw, a registered dietitian for the University of California, San Diego. And the nutrition doesn't end there. By Marygrace Taylor, REDBOOK.

Walnuts. A portion of about 14 walnut halves (1 oz) is an excellent source of omega-3 fatty acids. Top your oatmeal with a quarter cup of chopped walnuts, a tablespoon of honey, and a shake of cinnamon.

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Brazil nuts. They're a great dietary source of selenium, a mineral that's essential for reproductive and thyroid health. Swap pine nuts and basil for Brazil nuts and spinach to give your pesto a nutritional turbo-boost.

Almonds. Get bone-building calcium, plus vitamin E--which may protect against cancer--by using finely chopped almonds as a crisp, buttery coating for chicken or fish.

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Pistachios. The generous amount of potassium in pistachios helps maintain nerve health. Add them shelled to trail mix-the green looks festive with dried cranberries.

Cashews. Thanks to high levels of magnesium, these sweet, creamy nuts can help keep your blood sugar steady and your blood pressure low. Sprinkle chopped, salted cashews over hot roasted broccoli; their sweet flavor pairs perfectly with the veggie.

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Pecans. These tree nuts are rich in antioxidants, which may help protect against heart disease. Make maple-pecan butter by processing two cups of toasted pecans with a tablespoon of maple syrup, a teaspoon of canola oil, and a pinch of salt.


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