Pecans

Native Americans used pecans in their trades, exchanging them for animal hides.

Health benefits: Pecans are a good source of protein and fibre. They also contain zinc, which helps the body generate testosterone, beneficial in both men and women, the B vitamin thiamine and monounsaturated fats. Sodium-free, these nuts make an excellent snack.

Nutritional value: One ounce (20 halves): 200 calories; 21 grams of fat.

How to add them to your diet: Eat them whole, or ground, grated, puréed or diced. Add them to appetizers, soups, salads, desserts or stuffings. Try your hand at traditional pecan pie as a holiday dessert.