Nuts are a very popular food.

They're tasty, convenient and can be enjoyed on all kinds of diets. Despite being high in fat, they also have a number of impressive benefits for your health (and weight).

Here is a list of some of the most commonly consumed nuts:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

Nuts are a great source of many Nutrients:

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contain:

  • Calories: 173
  • Protein: 5grams
  • Fat: 16grams, including 9 grams of monounsaturated fat
  • Carbs: 6grams
  • Fiber: 3grams
  • Vitamin E: 12%of the RDI
  • Magnesium: 16%of the RDI
  • Phosphorus: 13%of the RDI
  • Copper: 23%of the RDI
  • Manganese: 26%of the RDI
  • Selenium: 56%of the RDI

Some nuts have higher amounts of certain nutrients than others.For instance, just one Brazil nut provides more than 100% of the RDI for selenium.