These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%). Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds. Nuts are naturally low in sodium, contain potassium and most contain some carbohydrate in the form of natural sugars.
Studies suggest that consuming about 30 grams of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%. This is based on the high proportion of healthy monounsaturated and polyunsaturated fats in nuts, and the low proportion of saturated fats, and the results of studies comparing heart disease rates among people who eat nuts with those who do not.
Interesting nut facts
- Smallest nut: pine nut (they also happen to cost a small fortune! You will pay about R40.00 for 50 g, so the price per kg = R800.00!)
- Largest nut: brazil
- Most expensive nut: pine nut
- Least expensive nut: peanut*
- Nut with highest fat content: Macadamia nuts (21 grams per serving of 10 to 12 nuts)
- Nut with lowest fat content: Chestnuts have less than 1g of total fat per 100 grams
- Nut with highest kilojoules: Macadamia nuts (837 KJ per 30 grams)
- Nut with lowest kilojoules: Chestnuts (293 KJ per 30 grams)
- Nut with greatest source of protein: peanut*
- Nut with most dietary fibre: hazelnuts (a 30 g serving of hazelnuts provides more than 10% of the recommended dietary intake of fibre
- Gluten-free nuts: chestnuts and hazelnuts
*Peanuts, aka ground nuts or “grondboontjies” are legumes, not nuts
** Brazil nuts are actually seeds
If you are following a Banting lifestyle, you should only eat Almonds, Brazil nuts, Hazelnuts, Macadamia Nuts, Pecan nuts, Pine nuts and Walnuts.
Almonds are rich in fiber, vitamins and minerals, plus they are packed with phyto-chemicals. They help prevent diseases and cancers. They are a rich source of energy as well. They also help to prevent heart disease. They are an excellent source of vitamin E. They are free of gluten which makes them healthy alternatives in people with wheat food allergies and celiac disease. Compounds found in almonds help regulate the production of an important hormone in the brain called dopamine. Dopamine is a key player in proper brain development, sharpens your memory and boosts your mood. Almonds are one of the best nuts for health as well as a key brain boosting superfood. (30 grams = 20 to 24 almonds = 670 KJ)
- Almond Biscuits
- Almond Praline
- Almond Ring Cake
- Florentines
- Low Carb Almond BreadOrange, Almond & Polenta Cake
- Pear, Almond & Chocolate Parcel
Brazil nuts are very rich in selenium, a compound which allows the body to digest the proteins in nuts. Selenium is an important anti-cancer nutrient and is linked to good prostrate health. Further, the minerals found in Brazil nuts such as magnesium and zinc serve the nervous system and the muscular system as well as keep the immune system in tip top shape. (30 grams = 6 to 8 brazil nuts = 795 KJ)
Cashew nuts are also high in selenium, copper and zinc. Selenium is a powerful antioxidant which destroys harmful free radicals in the body, while copper helps in the absorption of essential minerals in the blood. Zinc is notably known for building a strong immune system as well as in healthy sperm generation. (30 grams = 16 to 18 cashews = 670 KJ)
Chestnuts are very low in fat, and are loved for their unique sweet taste and crumbly texture. Chestnuts are quite different from other nuts nutritionally and in a culinary sense. They have a sweet, nutty taste but a texture similar to a firm baked potato rather than the crunchy texture of other nuts. They are the only nuts that are primarily composed of starch and are used as a body building food. Chestnuts are among the best nuts for health, and have potent benefits such as in healing damaged blood vessels and capillaries. They also help to maintain strong teeth, and help eradicate respiratory ailments. Chestnuts are the only nut that contains Vitamin C. (30 grams = 3 chestnuts = 293 KJ)
The hazelnut is a rich, delicious nut with a striking flavour. Hazelnuts are among the healthiest nuts and they are packed with many important nutrients. Hazelnuts are high in B vitamins including B1, B2, B3, B5, B6 and B9. All the B vitamins are important throughout the body to perform various critical functions such as repairing damaged DNA, regulating the function of the nervous and digestive systems, as well as producing healthy red blood cells. Looking for a beauty remedy? Look no further – hazelnuts are amazing for skin, as they contain 86% of the Recommended Daily Allowance (RDA) of Vitamin E. Vitamin E is a powerful anti-oxidant that helps combat free radicle damage in the body. It repairs damaged cells and promotes smooth silky skin and hair. (30 grams = 18 to 20 hazelnuts = 753 KJ)
- Home-made Hazelnut & Chocolate Spread
- Goat’s Cheese, Spring Onion & Hazelnut Tart
- Mississippi Mud Cake
Macadamia nuts are rich in heart-healthy fat. They are also among the world’s only foods, which contain palmitoleic acid, which is known to speed up the body’s metabolic rate, thus preventing excess fat storage. These are among the best nuts for health, as they contain a wide variety of nutrients including fibre, vitamins and minerals like calcium, magnesium, copper and iron. 1 ounce of macadamia nuts contains 200 calories, so limit your daily intake if you are calorie counting. (30 grams = 10 to 12 = 837 KJ)
Mixed Nuts
- Apple, Date & Nut Slice With Brandy Syrup
- Authentic Baklava
- Bran Rusks With Seeds & Fruit
- Cranberry & Nut Rye Bread
- Spicy Nuts
Peanuts, also known as ground nuts or “grondboontjies”, grow under the ground. Peanuts are part of the legume family. These are a popular snack, eaten roasted, salted or boiled with their shells on. For beauty benefits, a handful of peanuts are eaten raw early in the morning, for guaranteed beautiful skin and hair. Amongst the least expensive nuts, peanuts are often shunned by weight watchers along with cashews for their high fat content. However, peanuts contain good fat, which helps maintain the skin’s suppleness and elasticity. Peanuts contain a high level of manganese, which helps maintain blood sugar level. Peanuts also boost memory power and help beat depression. (30 grams = 28 peanuts = 711 KJ)
Pecan nuts are large like walnuts and have a smooth buttery taste. They can be enjoyed all year round, roasted or raw, alone or included in salads or toppings. Pecans are also a particularly good source of Vitamin E, which is known to protect the skin from destructive oxidants. Rich in fiber, important for health bowel movement, and in vitamins like Vitamin A and B, pecans are a nutrient packed nut, which offers tremendous health benefits. Pecans also provide a good source of important minerals like manganese, magnesium, copper, iron and phosphorous. (30 grams = 18 to 20 pecans = 753 KJ)
- Fresh Pear & White Chocolate Strudel With Raspberry Sauce
- Pecan & Apricot Shortbread (recipe by Montagu Dried Fruit & Nuts)
- Spice & Nut Crescents
Pine nuts are a traditional food in many cultures – in Europe they are added to savoury foods as well as pastries and biscuits, while Central America and southern parts of the United States they are roasted and used to make pine nut coffee. Probably best known as a the main ingredient in basil pesto, pine nuts are the seeds from pine cones that grow on pine trees. Just like fruit and vegetables, pine nuts are packed with a wide range of vitamins, minerals, antioxidants and phytochemicals beneficial to health and wellbeing. Eating pine nuts might lead to Pine Mouth Syndrome. Some people can have a bitter after taste in the mouth starting 24 to 48 hours after eating certain pine nuts and lasting for up to 2 weeks. The exact cause isn’t known and there’s no way to detect if you have a bad batch. (30 grams = 150 to 170 pine nuts = 670 KJ)
Pistachios not only taste great but also have fantastic health benefits. Pistachios have shown to lower blood sugar levels and maintain normal blood sugar levels. They also make a healthy snack as they have zero cholesterol content. Pistachios are energy-rich, with 100 grams totalling 557 calories. Like most other best nuts for health, pistachios have high antioxidant properties, which destroy toxic free radicals and contribute to wholesome health. For beautiful skin, add a handful of pistachios into your daily diet as they contain high levels of Vitamin E, which maintains cell elasticity, making your skin appear younger and wrinkle-free. (30 grams = 45 to 49 pistachios = 670 KJ)
Sources: www.nutsforlife.com.au; www.huffingtonpost.com.