May 24, 2000 -- Almost all nuts have a lot going for them. I personally think almonds are terrific -- but that's only because I happen to like them, and because we've done a lot of research on their health benefits.

Nuts of all sorts are rich in the antioxidant vitamin E. Almonds are loaded with a form called alpha-tocopherol. Pecans and walnuts are particularly rich in another form of E -- gamma-tocopherol. Researchers, including myself, have found that both forms may help lower the risk of heart disease.

Cancer can also take a beating from nuts. Selenium-rich cashews and Brazil nuts can help protect against cancer, according to a study published in the February 2000 issue of the Journal of Nutrition. A study published at the same time in the American Journal of Family Physicians found that hazelnuts and almonds contain good amounts of folate, a B-vitamin that appears to protect against both cancer and heart disease.

Nuts might offer additional protection against heart disease because they are high in the amino acid arginine. Reporting in the March 2000 issue of the journal Cardiology, researchers found that arginine -- which helps to synthesize a substance that relaxes blood vessels -- could reduce the danger of coronary artery disease. And a review of research in the December 1999 issue of the American Journal of Medicine found that arginine and other substances found in nuts could help in lowering total blood cholesterol, which also reduces the risk of heart disease.

Regardless of all the heart-healthy evidence, however, eating nuts does have a drawback: They're relatively high in fat. Cashews and pistachios get about half their calories from fat, and macadamias nearly 75%. But not to worry, the fat in nuts is unsaturated -- like the kind found in canola oil. Many studies have found that this kind of oil can have cholesterol-lowering properties. One such study, published in the April 2000 issue of the Archives of Internal Medicine, indicated that people could lower their blood cholesterol by eating less saturated fats and more unsaturated fats.

Because nuts are rich in unsaturated fats, nut enthusiasts could very well enjoy their cholesterol-lowering benefits. In fact, New Mexico State University researchers reported in the March 2000 issue of the Journal of the American Dietetic Association that diets that include almonds, walnuts, pecans, macadamias, and pistachios can help lower cholesterol.

With all this talk of fat, your instincts may still be telling you to steer clear of nuts. You shouldn't -- just don't overdo it. Nuts are so full of nutrients that they tend to satisfy people's hunger on fewer calories than, say, chips or pretzels. And a study published in the July 1992 issue of the Archives of Internal Medicine found that people who eat nuts regularly are actually less likely to be overweight than people who avoid them.

Health talk aside, there are plenty of other reasons to celebrate nuts. Convenience is one. You can put a small package in your pocket and eat them as a snack. Versatility is another. Nuts can be part of soups and salads, pastas and desserts. But the real reason to love nuts is their unique and rich flavors.

Gene Spiller, PhD, is the director of the Health Research and Studies Center in Los Altos, Calif., as well as the author of Healthy Nuts and Nutrition Secrets of the Ancients.

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