Should I Be Eating...?

Natto is a traditional Japanese food made from fermented soybeans. It is rich in soy protein, and phytoestrogens called isoflavones, which some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it's always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like natto are perfectly safe. If you experience migraine headaches, be aware that natto may be a trigger, and if you suffer from IBS you may experience discomfort after consuming soy foods. Learn more about soy foods.

Nectarines are members of the stone-fruit family and are at their peak during the summer. They are a good source of beta-cryptoxanthin, an antioxidant that helps prevent and manage arthritis, and like most fruit, they provide high-quality carbohydrates and are made up of mostly water, making them a good addition to a weight-loss plan. Find out more about fruit.

Nonstick cooking spray is a good substitute for butter, margarine, and oil when cooking, especially when you're trying to lose weight. Cooking sprays help you cut back on the amount of calorie-dense fat you use while preparing omelets, stir-fries, sautéed dishes, roasted vegetables, and countless other recipes. Find out more about oils and fats.

Nutmeg is a spice that is often used as an ingredient in Indian and Middle Eastern cuisine, as well as baked goods and desserts. When used to season healthy recipes, nutmeg is a great way to add flavor without adding sodium, calories, or fat. Learn more about herbs and spices.

Brazil nuts are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. They are also an excellent source of selenium, a mineral with antioxidant properties that may help prevent and manage arthritis and protect skin from sun damage. But take note: Brazil nuts are so high in selenium that it's best to limit your intake to no more than one or two per day so you don't exceed the recommended daily limit. Like other nuts, Brazil nuts may trigger migraines and IBS in people who are sensitive. Read more about nuts and seeds.

Macadamia nuts have a very high amount of monounsaturated fat, a heart-healthy fat that can reduce the risk of heart disease and help manage type 2 diabetes. Like other nuts, macadamias should be eaten in moderation since they're calorie-dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive. Read more about nuts and seeds.

Pine nuts are the edible seeds of pinecones and are a good source of heart-healthy monounsaturated fat, a nutrient that can improve cardiovascular health and help to manage type 2 diabetes. Pine nuts also contain vitamin E and zinc, nutrients involved in maintaining the health of your eyes, skin, and hair. Like other nuts, pine nuts should be eaten in moderation since they're calorie-dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive. Read more about nuts and seeds.

Pistachios are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. Pistachios in the shell are a terrific nut choice for individuals who are trying to lose or manage their weight, since removing the shell on each nut will slow down your eating. Because all nuts are calorie-dense, you'll want to keep portions in check (25 pistachios provides about 100 calories). Pistachio nuts are also an excellent source of vitamin B6, which may help improve PMS symptoms. Nuts may trigger migraines and IBS in people who are sensitive. Read more about nuts and seeds.

Soy nuts are not a true nut; they're made from whole soybeans that have been soaked in water, drained, and baked or roasted to produce a delicious, crunchy snack food. Soy nuts are a very good source of protein, which helps keep blood-sugar levels stable and may improve mood. Soy nuts also contain manganese, which may help reduce PMS symptoms. Like other soy products, soy nuts contain isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it's always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like soy nuts, are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them. Learn more about soy foods.