All about nuts

We all know that nuts taste great and make terrific snacks or excellent finishing touches to recipes.

But now there is evidence to suggest certain nuts offer health benefits, too.

Here is a rundown of a few nut options that can boost your health and add something more to your diet.


Rich in Vitamin E, a handful of nuts (about 20) will provide most of the recommended daily intake for that vitamin. Vitamin E is an antioxidant and also important in maintaining heart health.

Brazil Nuts

Selenium is an important mineral that helps to prevent heart disease, and it is also an antioxidant. You only need to eat two Brazil nuts per day to reach your recommended selenium intake!


If you need to increase the level of B group vitamins in your diet, look to hazelnuts. These nuts also have the highest amount of fibre of any nuts, and are particularly good at giving you the folate and B6 vitamin you need.

Pine Nuts

These used to be considered an aphrodisiac and are now routinely found in Italian food. The main nutrients in pine nuts are zinc, niacin, manganese and the protein arginine.


This Australian nut has been clinically shown to reduce cholesterol levels, thanks to its high levels of monounsaturated fats.


Also contain Vitamin E and are full of protein.

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