There are quite a lot of misconceptions about whether nuts are healthy or not. This is mainly due to their high fat and calorie content, but these fats are mostly monounsaturated and polyunsaturated fats. (So-called ‘good fats’.) The truth is that nuts are a great source of minerals, protein and other important nutrients. So when eaten in moderation, of course, nuts are actually good for us.

Include nuts in your daily diet – enjoy them as healthy snack or sprinkle them over your salad or yogurt.

Walnuts

Walnuts contain the most antioxidants of all the nuts and are also high in magnesium. They are also very rich in omega-3 fatty acids.

Nutritional value for 100g:

• Energy 2894kJ
• Total fat 68.5g

Pecans

Pecans are very good for your heart. They’re some of the most antioxidant-rich nuts and help prevent blockage in your arteries. They’re also a good source of vitamin B1.

Nutritional value for 100g:

• Energy 2893kJ
• Total fat 71.9g

Almonds

Almonds are a great source of Vitamin E and are also high in fibre. Almonds also contain calcium and magnesium which are both good for building strong bones.

Nutritional value for 100g:

• Energy 2560kJ
• Total fat 54.8g

Pistachios

Pistachios are the lowest in energy and are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E.

Nutritional value for 100g:

• Energy 2389kJ
• Total fat 50.6g

Cashews

Cashews are particularly rich in iron and zinc. They also contain more magnesium than almonds. (Magnesium is said to help improve memory.)

Nutritional value for 100g:

• Energy 2447kJ
• Total fat 48.9g