Why we are nuts about nuts

Nuts are a powerhouse food packed with a host of health promoting nutrients. They are also incredibly versatile and can be added to almost anything you eat - think salads, stir fries, curries, baked goods, yoghurt, cereals and more. With benefits ranging from protecting against heart disease to helping us achieve a healthy weight, it’s no wonder we are so nuts about nuts!

As Dietitians, we recommend eating a 30 gram serving each day and here is why:  

HEALTHY FATS FOR A HEALTHY HEART

Nuts are high in heart healthy monounsaturated and polyunsaturated fats and low saturated fats which are known to increase cholesterol. Eating a 30 gram handful of nuts a day is linked with 30% reduction in your risk of heart disease!

A GOOD SOURCE OF PROTEIN AND FIBRE

Nuts are a great source of plant-based protein and fibre. Protein is the important building block for your muscles, hormones, digestive enzymes, hair, skin, nails and bones. On the other hand, fibre is key for a happy and healthy gut and regular bowel motions.

VITAMINS, MINERALS AND ANTIOXIDANTS

Nuts are rich in vitamins and minerals which keep our body functioning optimally as well as antioxidants which reduce inflammation. Key vitamins which nuts contain include vitamins E and B6, niacin and folate.  The top minerals found in nuts include and minerals include magnesium, zinc, iron, calcium, copper, selenium, phosphorus and potassium.

WEIGHT MANAGEMENT

Despite what some people say, regular nut consumption is linked with better weight management. Eating nuts helps regulate our appetite as they contain healthy fats, protein and fibre which keep us fuller for longer. While many people are afraid nuts are too high in calories, research shows this has little impact on our weight! This is because whole nuts contain an entire matrix of fibre and other compounds which may boost our metabolism as our bodies use more energy to digest them.

Ready to reap the health benefits of nuts? Have a go at making our Overnight Oats and Gut-Loving Rocky Road. Or, keep a jar of mixed nuts on the kitchen counter to garnish your lunches and dinners. If you would like more personalised advice on the type or amount of nuts right for you, book in with one of our Accredited Practising Dietitians today.