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For Women:
Nuts do contain a lot of fat, yet ninety percent of this fat is the heart-healthy, unsaturated kind. In fact, recent studies have shown that eating nuts may reduce a person's risk of having a heart attack. Because nuts and seeds are high in monounsaturated fats, they have been found to lower LDL cholesterol.
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B Vitamins:
Nuts and seeds are more nutrient-dense than most other foods. They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, and the antioxidants vitamin E and selenium.
The following varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:
1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias
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