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Almonds are a versatile tree nut. They come whole, blanched, slivered, flaked and ground, so make a useful ingredient adding texture and taste to meals.
Brazil nuts are grown in the Amazon rainforests and most Brazil nut production is still gathered from wild trees. Rich rainforest soils contribute to the wide range of vitamins, minerals, antioxidants and phytochemicals found in Brazil nuts.
Cashews are an unusual nut. They are a seed that is grown on the outside of the cashew apple. The cashew shell contains a natural chemical acid so cashews are never sold in shells.
Chestnuts are quite different from other nuts nutritionally and in a culinary sense. They have a sweet, nutty taste but a texture similar to a firm baked potato rather than the crunchy texture of other nuts. Nutritionally chestnuts are more like a wholegrain than a nut as they are low in fat, contain protein and are a good source of low glycemic index (GI) carbohydrate and dietary fibre.
Hazelnuts are a chocolate connoisseur’s delight, featuring in chocolate pralines and truffles, but like other tree nuts, fruits and vegetables, hazelnuts are packed with a wide range of vitamins, minerals, antioxidants and phytochemicals beneficial to health and for disease prevention.
Macadamias are the quintessential Australian nut and the only native Australian bush food to enter into commercial food production. Like fruits, vegetables and other nuts, macadamias are a nutrition powerhouse – beneficial to health and wellbeing.
How do you get all the benefits of various tree nuts in one package? A handful of mixed nuts are nature’s own vitamin pill. Just like fruit and vegetables, nuts such as almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health.
Pecans are native to the United States, and are probably best known as the key ingredient in pecan pie. Wild pecan trees grow up to 50 metres and can live and produce nuts for 150 years. Now grown in Australia, pecans are packed with a wide range of vitamins, minerals, antioxidants and phytochemicals beneficial to health just like fruit and vegetables.
Pine nuts are a traditional food in many cultures – in Europe they are added to savoury foods as well as pastries and biscuits, while Central America and southern parts of the United States they are roasted and used to make pine nut coffee. Probably best known in Australia as a traditional ingredient in pesto, pine nuts are the seeds from pine trees. Just like fruit and vegetables, pine nuts are packed with a wide range of vitamins, minerals, antioxidants and phytochemicals beneficial to health and wellbeing.
Pistachios, a beautiful green nut coated in purple and pink, originally grew in the deserts of Asia and the Middle East. Now grown in Australia, they still need hot days and cold nights to bear fruit. Pistachios are botanically related to mangoes, peaches and nectarines. Just like fruit and vegetables, pistachios are packed with a wide range of vitamins, minerals, antioxidants and phytochemicals beneficial to health.
Walnuts are easily distinguished as the nut that looks like the brain, and have always been thought of as a ‘brain food’. Like other nuts, fruits and vegetables walnuts are packed with a wide range of vitamins, minerals and phytochemicals beneficial to health.
How do you halve your risk of developing heart disease? By eating a handful of nuts (30g) five or more times a week! Tree nuts such as almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are packed full of beneficial nutrients for heart health.
Nuts and diabetes Around 8% or 1 in 12 Australians aged 18 years and over have either diabetes or pre-diabetes1. Tree nuts have a wide variety of nutritional benefits which are not only important for those with diabetes, but also those wanting to reduce the risk of developing type 2 diabetes.
Watching your weight? You can manage your weight and eat nuts too. Surprised? Despite what many people believe, eating nuts regularly can actually help you maintain a healthy body weight and not cause weight gain. Low fats diets are out and Healthy fats diets are In.
A vegetarian is someone who consumes a diet consisting mostly of plant based foods including fruit, vegetables, mushrooms, legumes, nuts, seeds and grains. Some vegetarians also consume eggs and dairy foods.
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are all nuts that are packed full of beneficial nutrients for good health.
Having some fat in our diets is important to provide the body with essential fatty acids, provide fat soluble vitamins, help regulate cholesterol production and provide stored energy and insulation. The key is choosing foods is the right types of fats in the right amounts.
Good nutrition is important for everyone, but particularly for children who have extra nutritional needs for growth and development. Ensuring that your child eats a well balanced diet which provides all of the essential nutrients they need can help them develop healthy habits, now and in the future.
Tree nuts such as almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are full of beneficial substances for good health. Despite this, tree nut allergies, are a common food allergy in infants and children, that can persist into adulthood.
Good nutrition during pregnancy will help keep you and your developing baby healthy. Your needs for certain nutrients increase during pregnancy, but only a small amount of extra energy (kilojoules) is needed, so it is important to focus on quality rather than quantity when you are ‘eating for two’.