Nuts are basically seeds with a hard shell.

Since Americans consume much less than the daily recommended 28 grams of fiber per 2000 calories, nuts are a good tasty source of fiber that can you help meet this goal.

For example, a serving of pistachio nuts, almonds, or hazelnuts provide you with about 3 grams of dietary fiber.

These nuts offer more dietary fiber than the amount found in a plum, in a medium tomato, or in a serving of grapes. The fiber found in a serving of nuts is about the same amount as in a serving of oatmeal.

They are good to snack on because the fiber found in nuts helps you feel full quickly. A bonus, if you are wishing to lose or maintain your current weight, these are great to munch on.

Nuts are very rich in energy and are nutrient loaded.

They are a great source of Monounsaturated-Fatty Acids (MUFAs), that help in lowering LDL or “bad cholesterol” and increases the HDL or “good cholesterol.”

Many researchers suggest a diet that is rich in MUFAs to prevent coronary arteries diseases, stroke because it favors a healthier blood lipid profile.

Nuts are also great sources of all the vital omega-3 acids. Although not definite recent evidence suggests that omega -3 fatty acids can bring down the chances of high blood pressure,the coronary arteries diseases, stroke and breasts, colon and the prostate cancer.

Nut, seed, as well as their butter are likewise good tasting sources of many vital nutrient, including proteins, fiber, zinc, folic acid, potassium ,copper. Nuts have it all!

Most individuals avoid nuts, seeds, and the butter due to concern about the too high calories and fat, or for concerns about nut allergies.

A tablespoon (half ounce) of seed or nut butters has approximately 80-100 calories. Nuts and seeds butters have about 7 grams – 10 grams of the fat in the tablespoon, although most of it is unsaturated fat( the good fat).

“The best defense is a good offense” is an adage that has been applied to numerous endeavors. Apply this practice to nut allergies also. It is always important for you to know what you are eating.

If you are allergic to nuts, then reading the food labels is your best way to stay safe. Read the label carefully to know if it says “Contains: Nuts” or “Contains: Peanuts” on the ingredients list. Before you indulge look for word clues such as artificial nuts, nuts of any sort including coconut, or nut butters ingredients.

Finally, nuts are one the Creator’s many gifts to us.

Nuts are so friendly you can carry them along with you wherever you go.

There is no need for special containers to carry them in.

A pocket, purse, or snack bag is all you need.

Nuts have long a shelf life, and unlike fruits and vegetables, they are not easily perishable, and they require no refrigeration. Also there is no need to worry about preparation or reheating. In fact, nuts hardly need a kitchen.

Almost all of the varieties of nuts we eat and enjoy come in safe envelopes (shells). There is nothing to worry too much about contamination or handling issues. Just clean your hands and grab the healthy-looking nuts of your choice and enjoy.