Forget shakes, herbs, and high-tech energy boosters: The single best supplement for a guy's diet is a handful of nuts. Besides being known for helping fuel athletes through long days of climbing and skiing, nuts can help fight obesity and high blood pressure when added as a snack to a healthy diet. Recent studies have shown that nuts can decrease rates of heart disease and cancer and even extend life expectancy. But don't just reach for the peanut bowl: There's a science behind which nuts to eat and when to eat them.
Roasted or raw?
Roasted nuts usually have more antioxidants than regular nuts, but opt for dry-roasted nuts over oil-roasted to avoid unhealthy fats found in oils like soy and corn. Since most packaged nuts have excessive amounts of sodium – an ounce of mixed nuts from a jar or tin can hit you with 8 percent of your recommended daily sodium intake – look for unsalted or lightly salted varieties. You can find both in most bulk bins, but be sure to smell and sample your selection before buying: Nuts have a tendency to turn rancid quickly if bin turnover is infrequent.
How to roast: Most nuts will become more flavorful and crunchier when roasted or toasted. To roast them, simply put the nuts on a sheet pan and put the pan in the oven (almost never above 300 degrees) for a few minutes, or toast them in a skillet, stirring often.
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