Nuts are enjoying a surge in popularity, and nutrition experts say the enthusiasm is largely warranted—within limits. Peanuts top the protein charts at about 9.5 grams per quarter-cup, with almonds and pistachios close behind, while also delivering vitamin E, niacin, and thiamine to support muscle function. Almonds, Brazil nuts, cashews, and chia seeds offer substantial magnesium for muscle and nerve health, but Brazil nuts come with a warning: just a few can exceed safe selenium levels and trigger selenosis, marked by hair loss and nausea. Despite their calorie density, studies suggest regular nut consumption is not linked to weight gain and may even reduce obesity and cardiovascular risk, thanks to fiber and unsaturated fats that promote fullness and healthier cholesterol levels. Nut and seed butters, such as pumpkin seed and peanut butter, can rival eggs for protein while supporting blood sugar and heart health. For more, see the original coverage on MSN.