Which nuts are best for you?

They also pack a punch of essential vitamins and minerals, including Vitamin E and magnesium. What’s more; they’ll tide you over till your next meal.

But which nut is the greatest of them all? Let’s look at a few superior nuts and what they can offer you.

Best for your heart: Walnuts


Walnuts are an excellent source of Omega-3 fatty acids and contain heart-healthy monounsaturated fats. Furthermore, they have alpha-linolenic acid (ALA) which may help with heart conditions. These nuts also help decrease high blood pressure and help maintain your cholesterol levels. 
Nutritional value per 100g: Cholesterol 0mg, total carbohydrate 14g, protein 15g, total fat 65g

Best for your brain: Peanuts


A snack favourite amongst many, the humble peanut has lots to offer. Folate is a mineral that’s essential for brain development and the peanut is a great source. Folate is also important to protect unborn babies from birth defects. Most people enjoy peanuts but it’s specifically a good option for vegetarians who lack folate to get in their daily dose. Peanuts are also chockful of healthy fats and Vitamin E, both important brain boosters. 
Nutritional value per 100g: Cholesterol 0mg, total carbohydrate 16g, protein 26g, total fat 49g

Best for preventing diseases: Almonds


Almonds are a go-to super snack for many, enjoyed both raw or roasted. Their health benefits are even better. Almonds are high in calcium, rich in fibre and low in calories. They also contain Vitamin E which helps fight and prevent inflammation and certain chronic health conditions including heart disease. 
Nutritional value per 100g: Cholesterol 0mg, total carbohydrate 22g, protein 21g, total fat 49g

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Best for your eyes and waistline: Cashews


Known for their sweet, buttery taste, cashews are popular nibbles. Besides being delicious, cashews boast certain health perks. They’re filled with good fats which help prevent heart disease and reduce the risk of stroke. Their healthy fats, Omega-3 fatty acids, protein and fibre help keep you satisfied which can assist in managing weight. Cashews also contain lutein and zeaxanthin which act as antioxidants that protects the eye from damage. 
Nutritional value per 100g: Cholesterol 0mg, total carbohydrate 30g, protein 18g, total fat 44g

Go nuts

  • Although nuts are healthy, too much can ruin your appetite and pack on the kilos.
  • Limit yourself to a small handful (30g) of any kind of nut.
  • Don’t eat nuts with sugary or salty toppings.
  • Roasted nuts are a good option as the nutritional value stays the same, but the nutty flavour is more intense.

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