With one of the highest fat contents, macadamias are often used to add flavour and texture to dishes and work well in both savoury and sweet recipes. Although high in fat, they do supply good levels of the healthy mono-unsaturated variety. They're a rich source of fibre and make a useful contribution of minerals including magnesium, calcium and potassium. Buy in small batches and store carefully to avoid rancidity.
If you avoid dairy, calcium-rich almonds are a good choice to ensure you're getting enough of this bone-building mineral. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin. For some extra heart help, swap flaked almonds for the whole nut - with the skin intact - because the almond's skin is full of heart-protecting compounds called flavonoids.
Ideal for those with low thyroid function, Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require.
Because they contribute a good level of protein and are a useful source of minerals like iron and zinc, cashews make an excellent choice if you're following a vegetarian diet. They're also rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss. Add a handful to a vegetarian stir-fry or use as a nut butter on crackers or bread.
Opt for hazelnuts if you're concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.
Heart-friendly pecans are packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also antioxidant-rich which helps prevent the plaque formation that causes hardening of the arteries. They're rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3 pecans are the perfect option if you're fighting fatigue because this vitamin helps us access the energy in our food.
Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They're the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fibre - in fact a 30g serving has more than three times that supplied by the equivalent weight of plums.
Their superior antioxidant content means walnuts are useful in the fight against cancer. They're also a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). Finally, they're rich in omega-3, so they're a great alternative if you don't eat oily fish.
Source: BBC Good Food
A health-promoting daily intake of 30–50 grams of nuts is about one small handful. 30 g of nuts corresponds too approximately:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tbsp pine nuts
- 60 pistachios in shells (30 g of kernels)
- 10 whole walnuts or 20 walnut halves
- a small handful of mixed nuts
Source: Nutrition Australia