How often do you look at nuts wondering which nuts are good for you? Why should you eat them? What nutritional value do they have?
I hope the following will help guide you with your choices.
Almonds
Almonds are a nutritionally dense nut containing a high level of calcium. This makes them a perfect snack for vegans and for anyone avoiding dairy. They are also a good source of vitamin E, protein, and healthy unsaturated fats. Almonds are also a good choice for type 2 diabetics as they have been shown to reduce blood glucose levels. Approx. 20 nuts are the recommended serving size.
Cashews
Cashews are high in iron, magnesium, copper, zinc, and mono-unsaturated fats. Cashews are a source of plant-based iron and are therefore a great addition to vegetarian and vegan diets. Vitamin C has been shown to enhance iron absorption. Approx. 15 nuts are the recommended serving size.
Walnuts
Walnuts are very nutritious and nutrient dense containing high levels of proteins, fibre, vitamins and minerals and other bioactive molecules such as phenolic compounds*. They are packed full of omega 3 that help to improve brain function and memory. Approx. 14 walnuts are the recommended serving size.
From a human physiological standpoint, phenolic compounds are vital in defense responses, such as anti-ageing, and are also an anti-inflammatory and an antioxidant.
Pistachios
Pistachios’ green colouring comes from the pigment lutein, which is vital for eye health. They also have the highest levels of potassium of any nut and are a good source of fibre and immune boosting vitamin B6. Studies have shown that eating pistachios from their shells can help you to feel fuller sooner, making them a great snack if you are watching your weight. Approx. 30 nuts are the recommended serving size
Hazelnuts
These small round nuts pack a serious nutritional punch with vitamin E, fibre and folate. Folate is essential for the development of healthy babies during early pregnancy, making hazelnuts a great snack for expectant mums. The skins of hazelnuts are also rich source of probiotics to boost good bacteria in the gut.
Recommended serving size: 20 nuts
Peanuts
Did you know that peanuts are not technically a nut? They are actually a legume. Aussie peanuts are high in monounsaturated fats and a great source of protein, vitamin B6 and folate. Avoid the heavily salted varieties for a snack that has been shown to curb appetite and reduce the risk of high blood pressure.
Recommended serving size: 30 nuts
Macadamias
An Aussie favourite, creamy macadamia nuts are a decadent indulgence with high levels of heart healthy monounsaturated fats, which can help to lower cholesterol but should be kept to healthy serving sizes. Macadamias are also high in minerals and vitamin B1 to help convert glucose into energy and improve nerve function.
Recommended serving size: 15 nuts
Chia Seeds
Chia seeds are incredibly nutritious, they are rich in manganese, selenium, and magnesium. A 28-gram service of chia seeds contains 5 grams of protein, including all eight essential amino acids.
Flaxseed
Flaxseeds have a rich source of omega-3 fat alpha-linolenic acid (ALA) and hence, flaxseed oil is often used as an omega-3 supplement. Flaxseed is also a good source of fibre
