By Peggy O'Farrell / Enquirer staff writer

Ann Zaidan holds out a large scoop of almonds for sale at Mediterranean Imports at Findlay Market in Over-The-Rhine. (Brandi Stafford/ The Enquirer)

Bauer, the owner of Amy's Natural Nutrition in Deerfield Township, recommends almonds to customers looking for a healthy snack. She munches a handful - the amount researchers believe might reduce the risk of heart disease, diabetes and some cancers - every day.

Almonds are getting all the attention, thanks to an aggressive advertising campaign and some recent studies touting their health benefits.

But nutrition experts say all nuts provide a lot of nutrient bang for the buck. Research shows peanuts and tree nuts, such as almonds and walnuts, contain myriad healthy vitamins, minerals, heart-healthy fats and other disease-fighting compounds.

Last year, the Food and Drug Administration decided to allow tree nuts to be labeled with a qualified claim stating that research indicates they might reduce the risk of heart disease.

Nuts are higher in fat and calories than some snack foods, concedes Maureen Ternus, nutrition coordinator for the International Tree Nut Council, but their nutritional benefits more than make up for it, and their protein helps snackers feel full longer.

"They're going to do you more good than a handful of pretzels," Ternus says.

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Fans of high-protein, low-carbohydrate diets like the Atkins and South Beach plans already have that lesson down pat; nuts are a staple after the first two-week induction plan on the Atkins diet.

Nut sellers credit such diet devotees with helping to drive up numbers of nut consumption every time they substitute chopped nuts for bread crumbs when coating and sauteing fish or chicken, or just pop nuts into their mouths to control cravings.

The almond has come out of its shell as the "it" nut of the moment, praised for packing a lot of nutrients into a small package.

One study showed that dieters who ate three ounces of almonds a day lost more weight than those who ate the same number of calories but no almonds.

Almonds are probably the most nutritious nut, says Robin Pendery, a dietitian with the Nutrition Council of Greater Cincinnati.

"Almonds have more protein, fiber and vitamin E than any other nut, and they even have some calcium and riboflavin," Pendery says.

Next up on the list are walnuts, which are high in linoleic acid (an essential fatty acid) and vitamin A, both of which help reduce heart disease risk.

Coming in third is the Brazil nut, which has a full day's supply of selenium, a trace mineral that improves immune function and might reduce the risk of some cancers.

All nuts are high in protein, which gives them more staying power than snacks that are higher in carbohydrates, and they contain healthy fats, including mono- and polyunsaturated fats.

Nuts are a good source of protein for vegetarians and people who don't or can't eat meat, fish and poultry, Pendery says.

E-mail pofarrell@enquirer.com