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Nuts – Health Benefits and FactsA FACTSHEET FOR CLIENTS AND PATIENTS

Nuts, like fruit and vegetables, are a vital part of a healthy diet and should be enjoyed every day.

Nuts are a nutrient dense food, rich in essential vitamins, minerals, monoand polyunsaturated fatty acids, protein, fibre and phytochemicals. All nuts are gluten-free, naturally low in sodium, and contain no added sugars. Their unique combination of nutrients is one possible reason why they have been linked to a whole host of health benefits, enhancing life and reducing chronic disease risk.

Evidences shows that regularly eating nuts reduces the risk of:

  • heart disease
  • type 2 diabetes
  • overweight and obesity
  • cancer
  • depression

and supports:

  • brain health
  • better diet quality

Let’s crack open some nut specifics

Almonds
Are rich in Vitamin E, with just a handful (30g, or about 20 nuts) providing over 80% of the Recommended Dietary Intake (RDI). Vitamin E is a fat-soluble vitamin and an antioxidant which can help maintain a healthy heart.

Brazil nuts
An excellent source of selenium, a vital mineral and antioxidant for a healthy immune system and reducing the risk of heart disease. Just two Brazil nuts can provide your entire daily intake of selenium.

Cashews
Contain the highest amount of iron and zinc of all the tree nuts for a healthy immune system. They also have a low GI, which helps to manage blood glucose levels.

Chestnuts
Low in total and saturated fat, and are the only nuts that contain vitamin C – an antioxidant vitamin important for wound healing.

Hazelnuts
The highest in fibre of all the nuts – with a serve providing over 10% of the RDI. Fibre is important for a healthy digestive system.

Macadamias
Australia’s native nut, macadamias are a very rich source of healthy monounsaturated fats. Monounsaturated fats can help to reduce cholesterol levels, which can help keep your heart healthy.

Pecans
Are a rich source of antioxidants – which help protect the body from free radical damage.

Pine nuts
An excellent source of manganese for bone formation and a source of niacin for energy production.

Pistachios
Contain the highest amount of vitamin B6 of all the nuts – important for energy production, and are one of the few nut sources of resveratrol, an antioxidant more commonly found in red wine which appears to have anti-ageing and cardioprotective properties.

Walnuts
One of the few plant sources of Omega-3 fats for healthy blood vessels, healthy cholesterol levels and a healthy heart.

1⁄3 cup (50g) hazelnut meal
¾ cup (120g) self raising flour
1 over-ripe banana, mashed
2 eggs, lightly beaten
¼ cup (60ml) full cream milk
1⁄3 cup (55g) blueberries

SERVES 10

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