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The nutritional value of nuts may surprise you. They are a great source of nutrition, have no cholesterol, and are low in saturated fat. Nuts such as pecans, almonds, walnuts and hazelnuts, are cholesterol-free and high in unsaturated fats (healthy fats), which is essential for a healthy diet.

Nuts can actually lower bad cholesterol levels while raising the good. Furthermore, studies have shown that nuts have the potential to fight free radicals associated with cancer. Several meat dishes can be substituted with nuts as they are a very good source of protein. High in omega 3's, nuts are heart-healthy and should be included in your daily diet.

The nutritional value in a one ounce serving of nuts:

* Macadamia: Calories 199 - Total fat(g) 21.0 - Saturated(g) 3.0 - Unsaturated(g) 18.0 - Cholesterol(mg) 0.0 - Protein(g) 2.4 - Carbohydrates(g) 3.9 - Dietary fiber(g) 2.6 - Sugars(g) 1.2- Sodium(mg) 1.4 - Potassium(mg) 104.3

* Walnuts: Calories 182 - Total fat(g) 17.6- Saturated(g) 1.6 - Unsaturated(g) 16.0 - Cholesterol(mg) 0.0 - Protein(g) 4.1 - Carbohydrates(G) 5.2 - Dietary fiber(G) 1.4 - Sugars(G) 0.6 - Sodium(mg) 2.8 - Potassium(mg) 142.3

* Pecans: Calories 189 - Total fat(g) 19.0 - Saturated fat(g) 1.5 - Unsaturated(g) 17.5 - Cholesterol(mg) 0.0 - Protein(g) 2.2 - Carbohydrates(g) 5.2 - Dietary fiber(g) 2.2 - Sugars(g) 1.2 - Sodium(mg) 0.3 - Potassium(mg) 111.0

* Almonds: Calories 167 - Total fat(g) 15.0 - Saturated(g) 1.4 - Unsaturated(g) 12.6 - Cholesterol(mg) 0.0 - Protein(g) 5.7 - Carbohydrates(g) 5.8 - Dietary fiber(g) 3.1 - Sugars(g) 1.6 - Sodium(mg) 3.1 - Potassium(mg) 208.4

* Hazelnut: Calories 179 - Total fat(g) 18.8 - Saturated(g) 1.3 - Unsaturated(g) 17.0 - Cholesterol(mg) 0.0 - Protein(g) 3.7 - Carbohydrates(g) 4.3 - Dietary fiber(g) 1.7 - Sugars(g) 1.3 - Sodium(mg) 0.9 - Potassium(mg) 126.0

* Peanuts: Calories 166 - Total fat(g) 14.0 - Saturated(g) 2.0 - Unsaturated(g) 12.0 - Cholesterol(mg) - Protein(g) 6.7 - Carbohydrates(g) 6.1 - Dietary fiber(g) 2.3 - Sugars(g) 1.3 - Sodium(mg) 1.7 - Potassium(mg) 186.5

The health trend today, dubbed the "Jesus Diet," due to Colbert's book, "What would Jesus eat", has become very popular. Based on the Mediterranean culture of ancient times, the diet focuses on what the Savior and apostles ate on a regular basis. It is well documented that they traveled great distances and endured a lot of difficult circumstances and therefore, must have been in good physical shape.

A variety of nuts grow in that area and likely as not, they ate them regularly, especially along their travels. Meat was eaten only on special occasions so more than likely, nuts provided a large portion of their dietary protein.

In summary, adding nuts to your diet can help lower your bad cholesterol while increasing the levels of the good. They are high in protein and good for your heart. Nuts make an excellent addition to cereals, salads and desserts and also make a nutritious afternoon snack for a quick pick-me-up.

However, when it comes to nuts, a little goes a long way. It is recommended that an amount about the size of a half dollar in the palm of your hand, once a day. is plenty. For the average person, exceeding that amount wouldn't be healthy. Keep nuts in a closed container to help prevent oxidization. Even though nuts have a relatively long shelf life, they can be refrigerated to prolong their freshness.

Learn more about this author, Pat Lunsford.
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