Popped as an occasional snack or used in the preparation of traditional� sweets,� the energizing and nutritional properties of this food family often get overlooked by many people,� possibly out of fear of fattening.

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But there is no getting round the fact that they are rich in protein, fiber, and minerals such as iron, zinc, copper, phosphorus, potassium and selenium, not to mention Vitamins E, B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine). In addition, nuts have a peculiar ability to contribute unsaturated fatty acids (mono- and poly-unsaturates) to the organism, and these are just the thing when it comes to keeping heart disease at bay. They are specially recommended for children and young people and are a significant� aid in� intellectual efforts, cases of anemia, and to improve the metabolic functions.

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One of the most popular varieties are hazel nuts, esteemed for their delicate favor and easy-eating capabilities (no difficult shelling required). Just like almonds, hazel nuts have a high calcium content, and this mineral contributes to strengthening teeth as well as the formation of bones and tendons. It plays a role in blood circulation, fights off fatigue and improves memory and mental activity in general. By the same token it contains oleic and linoleic acids to strengthen the heart and phosphorus for the nervous system.� For good measure,� these same components also reduce cholesterol build up and prevents kidney stones from forming. That said,� hazel nuts have more calories than almonds, more vitamin E and B1 content and are somewhat easier to digest.

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Thanks to their high content in iron and fatty acids� peanuts, pistachios and pine nuts can be very helpful in treating anemia and nervous disorders. A similarly generous percentage of Vitamin E builds up the body's defenses, enhances cerebral performance, slows down the ageing process, helps scar tissue form on burns and prevents muscle spasms. Doctors recommend them in states of high� stress, during menstruation and the menopause,

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Walnuts, cashews and toasted sunflower seeds are unbeatable as sources of fatty acids and protein. Just as in the foregoing cases, they can help prevent cardiovascular diseases and arteriosclerosis, and improve sexual performance.� The selenium they contain helps protect the immune system, mitigates the harmful effects of free radicals and boosts the antioxidant properties of Vitamin E. And if that weren't plenty, it also helps increase antibody count, reduces the risk of cancer and improves hepatic and reproductive functions. Its high Vitamin B complex content contributes to producing red corpuscles and in the body's ability to process energy.

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Although their high stretch content places them at one remove from the nuts cited above and closer to grains such as wheat, chestnuts are useful in conveying a number of good things to the body, notably carbohydrates,� B-complex vitamins, and minerals such as potassium and manganese, The latter element is� particularly recommended in periods of growth, as it helps firm up the bones, hair and skin. Manganese is involved in the� synthesis of enzymes that help form our genetic material. In short, there are no end of reasons to enjoy nuts in all the seasons. �