Everything you need to know about nuts

Early Christians gave gifts of sugar-coated almonds to symbolize happiness, health and good fortune. Today, almonds and other nuts are still the perfect gift or festive addition to a holiday party. Most nuts require little or no preparation and if properly stored can keep close to a year in their shells and for several months unshelled. Rich in heart-protecting unsaturated fats, protein, vitamins and minerals, nuts help promote good health. So grab a handful as a nutritious snack, or add them to soups, salads or decadent desserts (allow yourself one or two this season). Here's what you need to know about the most popular nuts.

Almonds
What they are:
Almonds are actually the seeds of the almond tree fruit. In Sweden, almonds are given as a symbol of good fortune
at Christmas.

Health benefits:
A nutrient-dense nut, the almond is a rich source of the following:
• Vitamin E: It promotes healthy aging and protects against Alzheimer's disease.
• Magnesium: This decreases stress on blood vessels, promotes oxygen flow and decreases free radical damage to the heart.
• Flavonoids: In almond skins, there are 20 potent flavonoids that work together with vitamins C and E to produce antioxidant action.
• Copper: As with manganese, it is essential to the body's metabolic enzymes.
• Fibre and protein: One-quarter of a cup of almonds has more than four grams of fibre (which helps your digestive system work efficiently) and 7.62 grams of protein.

Avoid if:
You have kidney problems. Almonds are high in oxalates, which can cause problems with the kidney and gallbladder and interfere with calcium absorption.

How to add them to your diet:
Try almond butter (ground almonds) on toast, almond milk in baking, marzipan (sweetened almond paste) or pralines (almonds coated with caramelized sugar) as a treat, or use almonds as a garnish in sweet-and-savoury dishes. For a festive twist in the Swedish tradition, hide an almond in a serving of rice pudding. The person who finds it will be married the following year.

Nutritional value
One ounce (22 nuts): 170 calories; 15 grams of fat

Pine nuts
What they are:
The tiny pine nuts are actually seeds produced by pinecones of some varieties of pine trees.

Health benefits:
As with many other nuts, pine nuts contain heart-healthy alpha-linolenic acid, as well as the B vitamin thiamine. Pine nuts are also a great source of protein.

How to add them to your diet:
Pine nuts are most commonly used to make pesto (a sauce typically using fresh basil, olive oil, Parmesan cheese and pine nuts), but they can also be used in stuffings, salads and breads.

Nutritional value
One ounce (167 nuts): 190 calories; 19 grams of fat

Pecans
What they are:
Native Americans used pecans in their trades, exchanging them for hides.

Health benefits:
Pecans are a good source of protein and fibre. They also contain zinc, which helps the body generate testosterone, beneficial in both men and women, the B vitamin thiamine and monounsaturated fats. Sodium-free, these nuts make an excellent snack.

How to add them to your diet:
Eat them whole, or ground, grated, puréed or diced. Add them to appetizers, soups, salads, desserts or stuffings. Try your hand at traditional pecan pie as a holiday dessert.

Nutritional value
One ounce (20 halves): 200 calories; 21 grams of fat

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