Usually a fruit with an outer shell that encases an edible kernel, also called a nut. Their shells vary from very hard to brittle or soft. Nutritionally, nuts and seeds are high in fat and calories, but as they are of plant origin they contain no cholesterol. All nuts provide dietary fibre, with the amount in brazil nuts being particularly high. Some nuts are not true nuts—the peanut is a legume; the chufa, a tuber. Nuts are great for eating fresh, chopped and sprinkled on breakfast cereal and in a wide variety of sweet and savoury dishes. The flavour of some nuts is improved when they are toasted, particularly pine nuts. In some countries like France, Italy, Turkey and China where nut trees are prolific they are also ground to make nut flours, pressed to extract their oils and incorporated in various savoury dishes.