Nuts, like fruit and vegetables, are an important part of a balanced diet and should be enjoyed every day to promote good health. But what are the health benefits of nuts? What makes them so healthy? And what does a serve actually look like?

Aim for a 30g serve of nuts every day. In practical terms, a 30g serve is equal to: a handful of nuts; ¼ cup of nuts; 2 tablespoons of nut butter.

What are the health benefits of nuts?

Research shows that eating nuts regularly is linked with:

• Reduced risk of cardiovascular disease and coronary heart disease
• Better weight control
• Reduced risk of some cancers, and of dying from cancer
• Reduced risk of developing type 2 diabetes
• Improved management of type 2 diabetes
• Gut health benefits
• Better cognitive (brain) health
• Reduced risk of depression
• Improvements in fertility
• Reduced risk of death from all causes

What makes nuts so healthy?

• Heart healthy monounsaturated and polyunsaturated fats
• Plant-based omega-3 fatty acids
• Plant protein
• Dietary fibre
• Antioxidants, including vitamin E and selenium
• Minerals, such as magnesium, iron, and zinc
• Vitamins, including thiamine, folate, and niacin 
• Plant sterols and polyphenols