Are Nuts Good For You? | A Guide to Nuts

Nuts are a great addition to any healthy diet. Their unique combination of healthy fats, a range of vitamins, minerals, fibre and protein contribute to their extensive list of health benefits. There is a wide range of different nuts all with vastly varied tastes and textures making them an extremely versatile ingredient to have on hand.

Nuts contain a combination of more than 28 different and essential nutrients, they are also a great source of healthy fats which are vital for heart health. A handful of nuts 5 times a week can significantly reduce the risk of developing heart disease!

Nuts are a great snack that can help to maintain healthy body weight. The protein and fibre satisfy hunger and reduce your appetite, whilst the healthy fats help to release the satiety (hunger) hormones which lets you know when you are full. Once labelled as “brain food” it is becoming increasingly apparent that nuts are also “heart food”, “gut food” and are packed full of antioxidants that are linked to reducing the risk of chronic illnesses.

Take a look at our quick guide below to see the nutritional benefits and serving size of each nut:

ALMONDS

Almonds are a rich source of healthy fats, and like all other plant foods they are cholesterol free. They are high in Vitamin-E further contributing to good heart health. Shop Organic Almonds >>

Nutrition content/100g

Protein - 19.5g
Calcium - 250mg
Vitamin E - 28.1mg

Serving size suggestion: 30g/20 nuts

BRAZIL NUTS

Rich Amazonian soils contribute to the wide range of vitamins, antioxidants and phytochemicals in these nuts. Brazil nuts are the richest dietary source of selenium which is a powerful antioxidant important for the immune system and a natural mood booster. Shop Organic Brazil Nuts >>

Nutrition content/100g

Selenium - 1917mcg
Dietary fibre - 8.5g
Zinc - 4.1mg

Serving size suggestion: 30g/10 nuts

CASHEWS

Cashews are a great low-GI source of carbohydrates. Low-GI carbs help manage blood sugars and reduce the risk of Type-2 Diabetes. They are also rich in heart-healthy monounsaturated fats. Shop Organic Cashews >>

Nutrition content/100g

Protein - 17g
Copper - 1.9mg
Iron - 5mg
Zinc - 5.5mg

Serving size suggestion: 30g/15 nuts

HAZELNUTS

Hazelnuts are packed with a wide range of vitamins, minerals and antioxidants including: Vitamin E, Omega 3s and Folate.  Folate is an essential vitamin during pregnancy that contributes to tissue growth. Shop Organic Hazelnuts >>

Nutrition content/100g

Dietary Fibre - 10.4g
Potassium - 680mg
Monounsaturated fats - 48.8g

Serving size suggestion: 30g/20 nuts

MACADAMIAS

Macadamias have the highest content of healthy monounsaturated fats, this helps to reduce levels of the bad ‘LDL’ cholesterol and increase good ‘HDL’ cholesterol thereby reducing heart disease risk. Shop Organic Macadamias >>

Nutrition content/100g

Monounsaturated fats - 59.8g
Magnesium - 130mg
Dietary fibre - 6.4g

Serving size suggestion: 30g/15 nuts

PECANS

Pecans contain plant sterols which helps to lower blood cholesterol levels. They are also a great course of dietary fibre and antioxidants (polyphenols). Shop Australian Pecans >>

Nutrition content/100g

Dietary Fibre - 8.4g
Potassium - 500mg
Polyphenols - 2016mg

Serving size suggestion: 30g/15 nuts

PINE NUTS

Pine nuts contain natural plant sterols which help to lower blood cholesterol. It has also been shown that eating pine nuts helps to increase the levels of the appetite regulating hormones. Shop Organic Pine Nuts >>

Nutrition content/100g

Plant sterols - 236mg
Potassium - 600mg
Zinc - 5.3mg

Serving size suggestion: 30g/2 Tablespoons

PISTACHIOS

Pistachios contain the amino acid arginine which helps to prevents blood clotting. They also contain resveratrol which is an antioxidant more commonly found in red wine, it appears to have anti-aging and anticancer properties. Shop Organic Pistachios >>

Nutrition content/100g

Protein - 19.7g
Arginine - 2g
Plant Sterols - 214mg

Serving size suggestion: 30g/30 nuts

WALNUTS

Walnuts are one of the few plant sources of Omega-3s. Omega-3s are important for reducing inflammation, which causes many chronic diseases. They are also rich in antioxidants. Shop Australian Walnuts >>

Nutrition content/100g

Monounsaturated fats - 440g
Protein - 14.4g
Omega 3 - 6280mg

Serving size suggestion: 30g/9 shelled walnuts

All information was provided by our friends at Nuts For Life