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Health Update: Nutrient Rich Nuts

For a health boost, grab a handful of nuts. They're high in fiber, protein, and some surprising nutrients. Case in point: Just two Brazil nuts (about a quarter of an ounce) deliver as much of the cell-protecting antioxidant selenium as a supplement, according to a new study. Nuts are high in fat (though it's the healthy kind), so avoid packing on the pounds by treating them as a condiment instead of a snack. Sprinkle them on salads and cereal, or toss with steamed veggies, suggests Sarah Krieger, spokesperson for the American Dietetic Association.

Check out how some other nuts stack up per one-ounce serving: 12-16 walnut halves = 200 percent of the recommended dietary allowance (RDA) of omega-3, an essential fatty acid (175 calories) 20-24 whole almonds = 35 percent of the RDA of vitamin E, which counters cholesterol (163 calories) 25-30 pecan halves = 10 percent of your daily fiber needs, plus a healthy dose of oleic acid, a cholesterol-fighting fat (196 calories).