The Nutcracker: A Quick Guide to Healthy Nuts

You skipped breakfast again. Nice. But before you throw dollars at the office vending machine like it’s a Chippendale dancer, consider a handful of nuts. Not only are nuts a tasty treat, they’re loaded with health benefits (when unsalted)⎯ say, promoting a healthy heart.

Pack a resealable bag in your purse or office drawer for the days when those hunger pangs persuade you to opt for naughty foods.

Almonds. A great source of vitamin E, a handful of almonds a day can help reduce the risk of heart disease by lowering LDL by as much as 10-percent. Almonds contain more calcium than any other nut and have solid amounts of magnesium, potassium, zinc, iron and fiber. Plus, they’re big in healthy monounsaturated fats.

Cashews. This nut boasts more than 80 nutrients. Yes, way! Cashews are also packed in vitamin B, potassium and folate. Always opt for unsalted cashews, which are easy to find and taste just as fabulous.

Walnuts. Considered “brain food,” walnuts are crammed with omega-3 fatty acids. In fact, one-fourth cup of walnuts provides roughly 90-percent of your daily need. Walnuts have high levels of l-arginine and can help promote a good night’s sleep (contains melatonin). Nighty, night, hot stuff.

Peanuts. Yes, peanuts are high in fat, but like avocados, they are high in the “good” kind — monounsaturated fats. Peanuts also contain magnesium, folate, vitamin E, copper, arginine and fiber — all of which are known to lower your risk of cardiovascular disease. Another big benny? Peanuts contain high amounts of resveratrol - the same good stuff in red wine - which is great for your heart. Always buy raw nuts over roasted because heating the healthy oils in nuts degrades them.

Pistachios. Pistachios are full of antioxidants and a great source of copper, manganese, phosphorus, potassium and magnesium. An especially rich source of vitamin B6 and the other B vitamins, pistachios can help you fight infections, build muscles and give you a boost of energy. Go get ‘em, tigress.

Hazelnuts. Also known as cob nuts or filberts, hazelnuts have no cholesterol and are low in saturated fats but high in monounsaturated and polyunsaturated fats. Hazelnuts contain arginine, an amino acid that helps to relax the blood vessels. Hazelnuts are also built with folate, which reduces the risk factors for cancer, heart disease, Alzheimer's and depression.

Go nuts or go home, honey.