Nutritional Benefits of Nuts

Almonds — calcium and vitamin E

Ideal for those who avoid dairy, calcium-rich almonds are a good choice to ensure you’re getting enough of this bone-building mineral. Compared to other nuts, almonds are the richest in vitamin E — an important fat-soluble vitamin and antioxidant which can help maintain heart health and improve the condition and appearance of your skin.

Just a handful (30g serve) provides over 70 per cent of recommended daily vitamin E requirements.

 

Cashews — magnesium, iron, zinc

A handful of cashews supplies a quarter of your daily magnesium needs, which is crucial for over 300 chemical interactions in the body. A handful of cashews also dishes up 12 per cent of your daily intake of zinc and iron. Combine that with cashews containing a reasonable amount of protein (5g per serve), and they’re an ideal choice for vegetarians or anyone wanting to eat less animal protein.

 

Macadamias — mono-unsaturated fats

With a similar fat profile to olive oil, this quintessential Aussie nut has the highest content of mono-unsaturated fat — the type of fat that looks after your heart and has benefits for diabetes management.

Peanuts -- mono-unsaturated fats

A single 30g serving of raw peanuts has 7.31 grams of protein and 4.57 grams of carbohydrates, of which 2.4 grams are fiber. There are 13.96 grams of fat in a single serving, although most of this is made up of monounsaturated fat and polyunsaturated fat, with only about 2 grams of saturated fat included in the total. One particularly healthful monounsaturated fat found in peanuts is oleic acid, the same fatty acid found in olive oil, which may contribute to cardiovascular health.

 

 

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