Nuts To You!
by Dr. Reuven Bruner, Ph.D.
Walnuts are an especially good choice because they provide
vital omega-3 fatty acids in addition to the vitamin E, trace
minerals, and fiber that other nuts contain. (By the way,
peanuts are legumes, not nuts, and have a less desirable
In general, we prefer raw, unsalted nuts, and our personal
favorites are raw cashews, although we also like roasted,
unsalted almonds. (Some people find roasted nuts easier to
digest than raw ones.) We also like Brazil nuts, which we eat
occasionally for the selenium they contain, and pistachios.
One ounce of pistachios contains more fiber than a half-cup
of spinach and the same amount as an orange or apple. These
nuts also are good sources of vitamin B-6, thiamine, copper,
phosphorus, and magnesium.
Unsaturated nut oils oxidize quickly on exposure to heat,
light and air, creating rancidity that makes them smell and
taste bad (like oil paint). Rancid oils are also
carcinogenic. Roasted, chopped, and ground nuts go rancid
much more quickly than whole raw ones.
Always smell nuts before you eat them or add them to recipes
to be sure they are fresh. Store nuts in the refrigerator
until you need them.
You can toast nuts yourself by stirring them about in a dry
skillet over medium- high heat or spreading them on a baking
sheet placed in a 350-degree oven; toss them occasionally
until they are done to your liking, and try to use them up
Despite their beneficial nutritional profile, it is important
to remember that because nuts are relatively high in
calories, they're to be enjoyed in moderation.
2004 Dr. Reuven Bruner. All Rights Reserved.
Contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02)
652-7684; Mobile: 052-2865-821; Fax: (02) 652-7227; Email: