It will surprise you!
Although nuts are healthy snack options, they are usually high in fat, the fat they contain is a healthy type. They’re also good sources of fibre and protein.
Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:
- Almonds: protein, calcium and vitamin E
- Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
- Cashews: non haem (plant based) iron and a low GI rating
- Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
- Hazelnuts: fibre, potassium, folate, vitamin E
- Macadamias: highest in monounsaturated fats, thiamin and manganese
- Pecans: fibre and antioxidants
- Pine nuts: vitamin E and the arginine amino acid
- Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
- Walnuts: alpha linoleic acid: plant omega 3 and antioxidants
How much nuts should I have?
Nuts are energy dense so you do need to limit them to a small amount. They do suppress the appetite so they are a good way to keep you full.
You won’t gain weight eating a small amount of nuts but if you are trying to lose weight then best skip them until you get to your target weight.
A healthy daily intake of nuts is 30g (a small handful) or approximately:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons of pine nuts
- 30 pistachio kernels
- 9 walnut kernels