After receiving a number of enquiries and comments about the nutritional benefits of nuts. I thought I would do a little investigation and share some details about these modest handfuls of joy!

There are a lot of misconceptions about nuts being unhealthy because of their high fat and calorie content. But the fact is that nuts are full of goodness and when eaten in moderation are a delicious way to include essential nutrients to your diet. Most of the fats found in nuts are monounsaturated and polyunsaturated fats. These types of fats are identified as the ‘good fats’ because along with fibre and plant sterols also found in nuts, have been shown to lower LDL (‘bad’) cholesterol and increase HDL (‘good’) cholesterol.

Nuts contain an abundance of antioxidants, their natural protection to prevent rancidity. In turn, these antioxidants are believed to protect us from free radical damage.

  • 1 handful of nuts provides 10% of the daily recommendation of antioxidant Vitamin E!

Three of my favourite nuts we have here at Honest to Goodness are so good they are actually classed as ‘superfoods’!

  • Almonds – crunchy, delicious and full of goodness! Almonds are an excellent source of vitamin E, plant sterols and contain polyphenols (phytonutrients which help protect us from harmful free radicals). Almonds are high in fibre and protein, so just a small handful a day as a snack can keep you feeling full and energized! Almonds also contain significant amounts of arginine, magnesium, manganese, copper, calcium, iron and zinc.

  • Brazil nuts – are the richest food source of selenium, a potent antioxidant which may be beneficial for heart health and immune function.  Just 2 x Brazil nuts a day is all you need to obtain your recommended daily selenium requirements! Brazil nuts also contain high amounts of arginine, zinc, calcium and magnesium.

  • Walnuts – have been eaten by humans for thousands of years! These odd-shaped nuts look a little like the brain and have recently been labelled as brain food! Walnuts are high in alpha-linolenic acid (ALA) – this is the “vege” version of omega 3 fatty acids, which can be converted to EPA and DHA. ALA has been shown to be beneficial to heart health. Walnuts are also high in magnesium, potassium and plant sterols like beta-sitosterol which may help to reduce cholesterol.

How to store nuts

Keep your nuts as fresh as possible, keep them in an airtight container. And in the refrigerator or freezer if you have room. Nuts can be refrigerated for up to four months and frozen for up to six months. Return nuts to room temperature before eating.

Easy ways to include nuts in your diet

Try our Organic ABC Raw Nut Mix!

  • By eating a handful a day straight from the fridge or packet!
  • Spread some delicious nut butter onto your favourite vegetable sticks, bread or rice crackers
  • Sprinkle sliced nuts through your salad to make an impressive salad topping
  • Make a delicious dukkah! Check out my favourite Hazelnut & Almond Dukkah recipe!
  • Add nuts to your salad Try this fabulous Waldorf Salad recipe!
  • Make your own almond or other nut milk!