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?

Nuts for Life - The health benefits of nuts - Fact sheet

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

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