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Nutritious Nuts

Nutritious Nuts

Nuts: the powerhouse of nutrients; the King of nutritious snacks and a great ingredient to cook with.

Nuts are a useful source of fibre and they are packed full of vitamins and minerals such as magnesium, potassium, iron, zinc, selenium, vitamin E and B vitamins.

They also contain ‘good’ monounsaturated fats, and some nuts such as walnuts contain ALA (Alpha-Linolenic Acid), the plant source of omega 3 fatty acids, which play a role in keeping cholesterol levels normal.

A portion of nuts?

The recommended portion size for nuts is 30g – about a small handful.  Because nuts have a high fat content, it makes them high in calories, so it is worth sticking to the 30g as it’s easy to consume a lot of calories without realising. 

Some of our favourite nuts

  • Almonds are high in calcium, essential for healthy bones and teeth
  • Brazil nuts are high in selenium, an antioxidant that helps protect the body from the damaging effects of free radicals
  • Cashews are high in magnesium which helps maintain healthy bones
  • Hazelnuts are high in folate and vitamin E
  • Macadamias are high in monounsaturated fats and manganese
  • Walnuts contain a high level of ALA, which helps maintain blood cholesterol levels 

Top tips to include nuts in your diet

  • Make up 30g pots containing a mix of nuts – perfect for snack time
  • Sprinkle nuts on top of breakfast cereals, porridge or yogurts [see our recipe for Granola dust]
  • Add to curries, salads and stir-fry’s
  • Spread nut butter, such as almond butter on wholegrain toast or crackers
  • Add a teaspoon of nut butter to smoothies
Granola Dust

Charlie Parker 2018

Charlie Parker is devoted to making healthy eating easier through developing healthier products and tools that trigger behavioural changes. Visit her website

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