Benefits of nuts
All nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content.
Nuts have about 29 kJ of energy per gram, and are:
High in ‘good fats’ – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).
Low in saturated fats.
Good sources of dietary protein – a good alternative to animal protein.
Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.
Free of dietary cholesterol
High in dietary fibre.
Rich in phytochemicals that act as antioxidants.
Rich in vitamins and minerals – vitamins include E, B6, niacin and folate and minerals include magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.
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