Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are all nuts that are packed full of beneficial substances for good health. Nuts naturally contain a broad range of important vitamins, minerals and other healthy substances.
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Eat nuts regularly

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! In this style of eating, nuts are included almost daily in the diet.
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Why Should Nuts Be Part of a Healthy Diet?

Healthy Oils

Nuts are a great source of healthy oils. Healthy oils are those that are high in monounsaturated or polyunsaturated fats.

• 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.

Low Glycaemic Index

Pecans and cashews have a low glycaemic index (GI) which means the carbohydrate they contain is broken down slowly by the body. All nuts are naturally low in carbohydrate so other nuts are likely to have a low GI, although this remains to be confirmed by further research. Low GI foods assist in the management of weight, blood sugar levels and cholesterol.

Fibre

All nuts contribute fibre to the diet and eating foods rich in fibre, especially a type called 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 more than 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 edible portion) of Brazil nuts, almonds and cashews provides 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 edible portion 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 one nut providing all of your daily requirements!
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Other Healthy Substances:

Antioxidants

Antioxidants found in nuts include flavonoids and a compound called luteolin. These substances help slow down the aging process and help protect the body from a range of lifestyle related diseases.

Arginine

Arginine is an amino acid that helps keep blood vessels healthy. Rich 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. Pistachios, cashews, almonds and pecans are good sources of phytosterols.
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An initiative of the Australian Nut Industry.

© 2003 Horticulture Australia limited. All rights Reserved
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