Go Nuts

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.

Almonds

Benefits

Lowers cholesterol. Boosts energy and digestion. Rich in vitamin E and amino acids like leucine which helps build muscle.

Serving

24

Nutrition

160 calories, 6g protein, 4g fiber, 14 g fat

Walnuts

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

Cashews

Benefits

Reduces your risk of heart disease. Good source of magnesium, which regulates blood pressure, strengthens bones and muscles.

Serving

18

Nutrition

160 calories, 4g protein, 1g fiber, 13g fat

Pistachios

Benefits

Lowers blood pressure with potassium. Supplies vitamins A and E, along with antioxidants vital for healthy eyesight.

Serving

45

Nutrition

160 calories, 6g protein, 3g fiber, 13g fat

Brazil Nuts

Benefits

The richest source of selenium, which reduces your risk of prostate cancer and diabetes. Supplies memory-boosting amino acids.

Serving

8

Nutrition

190 calories, 4g protein, 2g fiber, 19g fat

Hazelnuts

Benefits

Fiber and healthy fats fill you up while flavonoids and minerals improve circulation, lower cholesterol and regulate blood pressure.

Serving

20

Nutrition

180 calories, 4g protein, 3g fiber, 17g fat

Peanuts

Benefits

Technically a legume, these "nuts" are abundant in protein and healthy fat, along with resveratrol, the heart-healthy flavonoid found in red wine.

Serving

28

Nutrition

170 calories, 7g protein, 2.5g fiber, 14g fat