OVERVIEW
Nuts contain healthy fats
Just because nuts are high in fat doesn’t mean they are unhealthy. Nuts are a great source of the good fats – monounsaturated and polyunsaturated fats – which are essential for regulating blood cholesterol. Nuts high in monounsaturated fats include macadamias, cashews, almonds, pistachios, and pecans. Nuts high in polyunsaturated fats include walnuts, hazelnuts, pine nuts and Brazil nuts.
Nuts contain many important vitamins & minerals:
Fibre
All nuts contribute fibre to the diet and eating foods rich in fibre, especially soluble fibre, helps to satisfy hunger for longer. Dietary fibre helps to lower blood cholesterol and is essential for healthy bowel function.
Vitamin E
Vitamin E is an antioxidant that helps protect tissues in the body from damage. An average serve (30g) of mixed nuts provides ~20% of the recommended daily requirements.
Folate
Folate is a B vitamin associated with heart health, cancer protection and a lower risk of birth defects in newborn babies. Hazelnuts, chestnuts, cashews, pine nuts, pistachios and walnuts provide some folate.
Magnesium
Magnesium is a mineral essential for good nerve and muscle function and for strong bones. An average serve (30g) of Brazil nuts, almonds and cashewsprovides more than 75% of the recommended dietary intake for magnesium.
Zinc
Zinc is needed for many processes in the body and is necessary for a strong immune system, and healing and protecting the skin. A third of a cup of cashews, almonds or pecans provides more than 15% of your recommended daily intake.
Selenium
Selenium is essential for a well functioning immune system and thyroid gland and it also helps protect cells in the body from damage. Brazil nuts are particularly rich in selenium with just two nuts providing all of your daily requirements!
Antioxidants
Antioxidants found in nuts include flavonoids and a compound called luteolin. These substances help slow down the ageing process and help protect the body from a range of lifestyle-related diseases.
Arginine
Arginine is an amino acid or building block of protein that helps keep blood vessels healthy. Sources of arginine include almonds, Brazil nuts, walnuts, hazelnuts, pine nuts and pistachios.
Plant sterols
Tree nuts contain plant sterols, substances that reduce cholesterol absorption from the gut. Pistachios, cashews, almonds and pecans provide plant sterols.
Try the following to enjoy nuts as part of your healthy eating plan:
- Munch on pistachios as a pre-dinner appetiser
- Sprinkle almonds or cashews through a stir fry
- Roast chestnuts or pine nuts and toss them through a salad
- Chop walnuts and add them to a dipping sauce
- Crumble pecans or walnuts into a yoghurt dessert topping and serve with fruit
- Sprinkle chopped, roasted hazelnuts or slivered almonds onto low-fat ice cream
- Crumble macadamia nuts or pistachios onto grilled fish
- Add roasted pine nuts to your favourite pasta dish
- Make a great pesto by blending pistachios or macadamias with fresh herbs, parmesan and a little olive oil
This information was provided by Nuts For Life. Images & Videos were provided by Nuts For Life.
For further information on nuts and health, refer to www.nutsforlife.com.au or phone 02 8295 2300
We get much of our information and research on nuts & health from Nuts for Life, a health education initiative from the Australian Tree nut Industry, Australia's leading independent authority on the nutrition and health benefits of tree nuts. Their mission is ‘to promote regular nut consumption by collating the latest evidence-based information, and information Australian about the positive impact regular nut consumption can have on their health'.
The Nuts for Life website is regularly updated with current studies and findings regarding nuts and their impact on the human body. Please see the links below for more information…
Latest research | Nut Recipes | Fact Sheets | NutENews Blog
Health authorities around the world recommend eating more plant foods for good health. This is because plant foods such as fruits, vegetables, grains, nuts and seeds provide protection against many of the common lifestyle-related issues seen today. The traditional Mediterranean way of eating, which includes plenty of plant foods, is considered to be one of the healthiest in the world! People of the Mediterranean, include nuts daily in the diet.
We get much of our information and research on nuts & health from Nuts for Life, a health education initiative from the Australian Tree nut Industry, Australia's leading independent authority on the nutrition and health benefits of tree nuts. Their mission is ‘to promote regular nut consumption by collating the latest evidence-based information, and information Australian about the positive impact regular nut consumption can have on their health'.
The Nuts for Life website is regularly updated with current studies and findings regarding nuts and their impact on the human body. Please see the links below for more information…
Latest research | Nut Recipes | Fact Sheets | NutENews Blog
Health authorities around the world recommend eating more plant foods for good health. This is because plant foods such as fruits, vegetables, grains, nuts and seeds provide protection against many of the common lifestyle-related issues seen today. The traditional Mediterranean way of eating, which includes plenty of plant foods, is considered to be one of the healthiest in the world! People of the Mediterranean, include nuts daily in the diet.
NUTS &
DIABETES
Diabetes can be easily managed with the inclusion of nuts in your diet. Tree nuts such as almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are packed full of beneficial nutrients…
NUTS & HEART
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…
NUTS IN A
VEGETARIAN DIET
Numerous studies demonstrate the health benefits of a vegetarian diet which include less heart disease and diabetes, normal blood cholesterol and blood pressure and healthier body weight and there are many reasons why this may be the case…
NUTS DURING
PREGNANCY
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’.
NUTS & WEIGHT
MANAGEMENT
Despite what many people believe, eating nuts regularly can actually help achieve and maintain a healthy body weight. When incorporated into a moderate fat, kilojoule-controlled diet, nuts can prevent weight gain and help enhance the enjoyment of a weight loss diet, helping you stick to your healthy eating plan for longer!
NUTS &
CHILDREN
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.
NUTS & ALLERGY
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. If you have an allergy to tree nuts, it is important you know how to manage it correctly.
CAN'T FIND WHAT YOU'RE LOOKING FOR?
Contact us and we'll be more than happy to provide you with the information you require to make decision about nuts in your diet. Additionally, we recommend enquiring with your General Practitioner, particularly when dealing with the addition of nuts to diet when treating specific health problems.
FAQs
We have a few more nutty questions answered in our FAQs – check it out here!