Go nuts for nuts

Once considered to be a high-calorie snack meant only for treats, nuts have made a comeback in the world of nutrition, touted for their high levels of cancer-fighting phytochemicals, heart-healthy fats and a number of minerals. And while they are definitely dense in calories and better enjoyed in small portions, "nuts have not proven to be fattening," says Vesanto Melina, a registered dietician and coauthor of nutrition handbooks Becoming Vegetarian and the Food Allergy Survival Guide. In fact, she adds, "they seem to reduce risk for cardiovascular disease." Studies have also shown that regular consumption of nuts lowers cholesterol levels.

Nutrition facts
Nuts are high in antioxidants, which fight free radicals in the body, as well as in plant protein (especially important for vegetarians and vegans) and fibre.To ensure getting the greatest range of phytochemicals, fats and minerals, it's best to eat a variety of nuts. "Almonds have calcium, cashews have zinc and walnuts have omega-3 fatty acids," says Melina, adding that roasting nuts makes their iron more available for the body.

Allergy alert
Allergies to tree nuts (including walnuts, almonds and cashews) and to peanuts (which are technically not a nut) can be life-threatening, which is why many schools have banned them from their premises. Peanut and tree nut allergies are separate; while you may be sensitive to both, you could just have an allergy to one or the other, or even just to one or two tree nuts.

Symptoms of a minor nut allergy include an itchy mouth, tightness in the throat, asthma and intestinal discomfort; people with more severe allergies can go into anaphylactic shock through contact with the allergen. If you suspect you have a nut allergy, it's a good idea to discuss it with your doctor or an allergist. Also be careful when introducing infants to solid foods -- it's recommended that babies at risk of developing allergies not be given nuts until three years of age.

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