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

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 three 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.


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