Nuts got a bad rap during the low-fat craze of years past. They were thought to be too high in calories and sodium. But raw nuts (in the right portions) are actually the ultimate snack. Packed with protein, fiber, nutrients and healthy fats, they build muscle, ward off risks of heart-disease and cut your cholesterol. In fact, the best nuts are like crunchy multivitamins that just happen to taste great with a beer. Here's what you need to know (in a nutshell) to nosh wisely.
Benefits: Improves blood flow and coordination thanks to antioxidants and B-vitamins. Contains a day's worth of omega-3 fatty acids.
Serving: 14 halves
Nutrition: 190 calories, 4g protein, 2g fiber, 18g fat
Benefits: Lowers blood pressure with potassium. Supplies vitamins A and E, along with antioxidants vital for healthy eyesight.
Nutrition: 160 calories, 6g protein, 3g fiber, 13g fat
Benefits: Fiber and healthy fats fill you up while flavonoids and minerals improve circulation, lower cholesterol and regulate blood pressure.
Nutrition: 180 calories, 4g protein, 3g fiber, 17g fat
Benefits: Technically a legume, these "nuts" are abundant in protein and healthy fat, along with resveratrol, the heart-healthy flavonoid found in red wine.
Nutrition: 170 calories, 7g protein, 2.5g fiber, 14g fat