Back home in England, men with protruding paunches are often seen guzzling pints of ale with packets of dry roasted peanuts. Such a sight may not inspire great belief in the virtues of nuts, but they possess many nutritional properties, which can provide great benefits to your health.

The nutritional and culinary definitions of a nut encompass almonds, peanuts, cashews, walnuts, pecans, hazelnuts and brazil nuts. They contain abundant amounts of Vitamin E, a fat-soluble vitamin which is a potent anti-oxidant thought to assist in preventing LDL (bad) cholesterol hardening in the arteries. Much research has focused on its potential role in decreasing risk of heart disease, and it is also thought to be involved in immune function and repair of DNA.

Nuts are also a good source of fiber - both insoluble and soluble, the latter of which is again protective against LDL cholesterol - this time helping to lower the amount produced by the liver. Folic acid, another important vitamin for the heart health, is also in plentiful supply.

The fat and calorie count of all nuts is high - a cup of peanuts provides 815kcal, equivalent to 1/3 of a man's daily recommended intake. However, these fats are predominantly good fats, which can help the heart and benefit overall health. Such unsaturated fats, especially monounsaturated fats help to control levels of bad cholesterol and at the same time boost good cholesterol. Hazelnuts and almonds are especially rich on monounsaturated fats, and peanuts also have moderately good levels.

It is worth remembering that all fat (good and bad) is equal when it comes to calories, so it is important to regulate the portion-size of nuts you eat, especially if you are trying to control your weight. It is recommended that a 25-30g portion of raw nuts per day may significantly benefit heart health.

For heart-friendly nut feast in Beijing order a dish of shjn - peanuts, wood ear fungus and crisp Chinese greens. Keep the hushngm (fried peanuts) to a minimum and instead try snacking on htao - or Chinese almonds. These nuts are in fact the stones from Chinese peaches or apricots, which contain a small but delicious almond-like nut in the center.

This nutrition-related column is written by Nina Lenton, a qualified dietitian living in Beijing and working at Bayley and Jackson Medical Center. Contact her at nina.lenton@bjhealthcare.com.

(China Daily 08/30/2007 page14)