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

Source- http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health