Everything you need to know about nuts

Walnuts
What they are:
These hard-shelled nuts are well protected from the elements. A French country tradition involves hanging a bag of walnuts from the ceiling in the kitchen to represent abundance and longevity.

Health benefits:
Walnuts are rich in omega-3 fatty acid, specifically alpha-linolenic acid, which the body can't manufacture itself. Omega-3 has anti-inflammatory properties and provides cardiovascular protection by helping to reduce blood pressure and plaque buildup. One-quarter of a cup of walnuts provides 90 per cent of the recommended daily intake of omega-3. Walnuts are also high in a number of essential vitamins and minerals, including the B vitamins, vitamin E, copper, iron and zinc, all of which contribute to the body's antioxidant action, protect against free radical damage and ensure proper cell functioning.

How to add them to your diet:
Some of the best-known global delights use walnuts (for example, baklava, a Middle Eastern dessert made of alternating layers of phyllo pastry and ground walnuts, topped with a layer of spiced syrup). In Italy, cooks combine walnuts with pine nuts to make pesto. The French make a specialty of walnut soup. Use ground walnuts to thicken soups and stews, or sprinkle a handful of walnuts over breakfast cereal or salads. Toast walnuts to enhance their flavour -- simply stir for a few minutes on high heat on an open skillet. For the oven, spread nuts on cookie sheet, then bake at 400 F (200 C) for five to 10 minutes; stir occasionally.

Nutritional value
One ounce (14 halves): 185 calories; 18 grams of fat

Chestnuts
What they are:
A symbol of strength and success, chestnuts are always on New Year's Eve menus in Japan.

Health benefits:
Low in calories and fat, chestnuts are a great snacking choice. However, unlike other nuts, chestnuts are high in carbohydrates. Chestnuts are the only nuts that contain vitamin C (one ounce of boiled chestnuts provides 7.6 grams). Chestnuts are a good source of potassium and folate. Potassium, an electrolyte, is necessary for regulating the heartbeat and maintaining regular muscle contractions.

How to add them to your diet:
Try this twist on roasting (open fire optional) -- in Modena, Italy, chestnuts are soaked in wine before roasting. Or, serve them candied and call it marrons glacés, in the French cooking style.

Nutritional value
One ounce (10 nuts): 54 calories; 1.8 grams of fat

Brazil nuts
What they are:
Originating in Brazil (hence the name), the Brazil nut tree can grow to a height of 250 feet (76.2 metres). The three-sided nut grows in pods; its rich, creamy "meat" tastes like coconut.

Health benefits:
Brazil nuts are rich in the B vitamin thiamine, selenium, which studies show significantly reduces the chance of developing prostate cancer, as well as magnesium, zinc and calcium. Brazil nuts also contain alpha-linolenic acid, the same omega-3 fatty acid found in walnuts.

How to add them to your diet:
Lightly toast Brazil nuts and serve in a bowl as a between-meal snack or an after-dinner delight.

Nutritional value
One ounce (6 to 8 nuts): 186 calories; 19 grams of fat

Pistachios
What they are:
The Queen of Sheba believed pistachios were an aphrodisiac, and ancient Middle Easterners thought that sharing pistachios enhanced feelings of love. Members of the cashew family, pistachios are often dyed red, but their kernels are green.

Health benefits
Pistachios are high in phytosterols, which are known for lowering blood cholesterol. They contain mostly heart-friendly monounsaturated fats. The potassium content of one ounce of pistachios (310 milligrams) is equal to that of one orange. Pistachios are also a great source of fibre, vitamin B6, magnesium and calcium.

How to add them to your diet:
Garnish soups, salads and cereals with pistachios. Combine vegetables, rice or pasta with pistachio sauce. (To make the sauce: Combine three cups/750 millilitres of soy milk with salt and pepper to taste; bring to a boil over medium-high heat. Slowly add ground pistachios; stir until thick.)

Nutritional value
One ounce (49 nuts): 160 calories ; 13 grams of fat

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