5 Things You Need to Know About Nuts

1. Nibble on Nuts

Do you want to lose weight? Nibbling on nuts helps you do just that--as long as you keep the portion size small. Nuts are cholesterol-free and help you feel full. Studies show that eating an ounce a day of nuts may help reduce the risk for developing heart disease and type 2 diabetes. The dietary approach to stop hypertension (DASH) recommends eating four to five servings of nuts per day to lower blood pressure.

2. Peanuts Aren't Nuts

Does this surprise you? Peanuts actually fit into the legume category with beans and peas. Peanuts resemble the physical look of legumes, which are seeds enclosed in a soft pod. With nuts, a hard shell encloses the seed. You can tell a peanut has a soft shell because you can crack it without a nutcracker. Nutritionally, peanuts also fit more into the legume category than nuts. So why do we think peanuts are nuts? Aside from the name, most people use peanuts more like nuts than legumes when it comes to diet and cooking.

3. Packed Full of Nutrients

Nuts pack a nutritious punch full of protein, calcium, fiber and vitamins. Different types of nuts contain different amounts of nutrients. For example, almonds contain protein, iron, calcium, zinc and vitamins E and B2, while cashews contain vitamin B6 and no vitamin E. Just 1/3 cup of nuts meets the daily recommended dose of legumes. Plus you can substitute a serving of meat with nuts thanks to the high level of protein.

4. Nuts Lower Cholesterol

While nuts contain a high level of fat--peanuts are 40 to 50 percent oil--dieticians and scientists consider the fat good. Nuts contain monounsaturated and polyunsaturated fats. These fats provide essential fatty acids rather than saturated fats that clog your arteries. Essential fatty acids promote healthy skin and absorb fat-soluble vitamins like D and K. Many doctors recommend using nuts to replace snacks and foods high in saturated fat. The high good fat content helps to lower cholesterol and won't leave you feeling starved.

5. Don't Go Nuts With Portion Size

While nuts offer many health benefits, you need to control the portion size. To save money, buy nuts in bulk and divide into small portion sizes by filling snack-size bags. If you don't have a food scale, use the palm of your hand to measure a portion size. The amount that fills your slightly cupped palm equals approximately 1 oz. For nut butters like almond butter or peanut butter, keep your daily amount to 2 tbs.