Nutrition

The Nut Guide | The Benefits of Nuts

 

Benefits of Almonds

 
Almonds can help aid weight loss and the reduction of body fat when consumed as part of a healthy balanced diet.

Almonds can help to lower harmful LDL cholesterol in the body and increase benefitical HDL cholesterol.

Of all the nuts almonds are the most nutrient dense. This means you get the most for your money and the most nutrients out of a single 30g serving.

Almonds are a great source of:
-Calcium, Iron, Fibre, Vitamin E, Riboflavin, Magenesium, Phosphorus, Manganese

Macronutrients

Per 30g:

Number of Nuts: Around 20

Calories: 163Kcals

Fat:14g

Protein: 6g

Fibre: 3.5g


Benefits of Brazil Nuts

 
Brazil nuts contain selenium and vitamin E. Vitamin E is known to possess antioxidant activity which can help to fight off harmful oxygen free radicals in the body, preventing damage to DNA.

Adding brazil nuts into your diet means you can help to increase your fiber intake, making sure the digestive system is healthy and fully functioning!

Being a good source of magnesium also means that brazil nuts can help contribute to energy- giving you that mid morning/afternoon energy boost!

Brazil nuts are a great source of:

– Selenium, Vitamin E, Fibre, Magnesium, Thiamine, Phosphorus, Copper.

Macronutrients

Nuts per 30g: Around 7

Calories:205kcals

Fat:21g

Protein: 4g

Fibre: 2g


Benefits of Cashew Nuts

 
Cashews contain magnesium which can contribute and aid the production of energy and protein metabolism.

Phosphorus is an overlooked nutrient that is required to achieve strong bones and teeth.

Iron found in cashews is a mineral required to achieve healthy skin, hair and nails.

Cashews are a good source of:

– Magnesium, Phosphorus, Copper, Iron.

Macronutrients

Per 30g:

Number of Nuts: Around 18

Calories:163kcals

Fat:13g

Protein: 4.5g

Fibre: 1g


Benefits of Hazelnuts

 
Hazelnuts are a good source of vitamin E and selenium which can help to prevent oxidative damage, reducing premature aging and tissue degradation.

Hazelnuts can help support the immune system and the development of healthy red and white blood cells.

Hazelnuts are a good source of:

– Magnesium, Phosphorus, Copper, Vitamin E, Manganese, Selenium, Fibre.

Macronutrients

Per 30g:

Number of Nuts: Around 20

Calories:178kcals

Fat:17g

Protein: 4g

Fibre: 2.5g


Benefits of Macadamia Nuts

 
Macadamia Nuts are a good source of potassium needed to help with normal bodily function and energy production.

The monounsaturated fats found in Macadamia Nuts can help to decrease harmful LDL cholesterol and increase beneficial HDL cholesterol.

Macadamia Nuts are a good source of:

-Magnesium, Thiamin, Potassium, Manganese

Macronutrients

Per 30g:

Number of Nuts: Around 11

Calories:204kcals

Fat:22g

Protein: 2g

Fibre: 2g


Benefits of Peanuts

 
Despite the name, peanuts are not actually a nut they are in fact a legume!

Peanuts are a good source of protein with 6.5g per 30g serving. This means they can help contribute to the growth and maintenance of muscle mass.

The potassium found in nuts can help to regulate the body’s water levels and aid metabolism.

Salts and minerals found in nuts can help prevent muscle cramping.

Peanuts are a good source of:

– Protein, Niacin, Folate, Magnesium, Phosphorus, Copper, Vitamin E, Manganese

Macronutrients

Per 30g:

Number of Nuts: Around 30

Calories:166kcals

Fat:14g

Protein: 6.5g

Fibre: 2.5g


Benefits of Pecan Nuts

 
Pecan nuts contain magnesium and zinc to aid protein synthesis and support muscle strength whilst the mono unsaturated fats can help to lower harmful levels of cholesterol.

Pecans are mineral rich whereby these minerals can help fight against infection and may exert anti carcinogenic properties when metabolised.

Pecans are a good source of:

– Magnesium, Phosphorus, Copper, Fibre, Manganese, Zinc

Macronutrients

Per 30g:

Number of Nuts: Around 20 halves

Calories:199kcals

Fat:21g

Protein: 3g

Fibre: 3g


Benefits of Pine Nuts

 
Unlike many other vitamins, vitamin K is not typically used as a dietary supplement, pine nuts are a good source of Vitamin K. Vitamin K is a group of compounds that play a key role in helping the blood clot.

High levels of mono unsaturated fats found in pine nuts can help lower LDL cholesterol, benefiting your cardiovascular system.

Pine Nuts are a good source of:

– Magnesium, Phosphorus, Copper, Zinc, Manganese, Vitamin E, Vitamin K, Potassium

Macronutrients

Per 30g:

Number of Nuts: Around 150

Calories:188kcals

Fat:19g

Protein: 4g

Fibre: 1g


Benefits of Pistachios

 
Pistachios are known as the healthier choice when it comes to nuts. Not only are they high in protein but they also offer the lowest amount of fat and most fibre.

Pistachios are a good source of vitamin B6 which contributes to the production of energy and the reduction of tiredness and fatigue.

Pistachio nuts are cholesterol free and high in monounsaturated fats which can benefit cardiovascular health.

Copper, magnesium and vitamin B6 can also react in the body to help support the immune system!

Pistachios Nuts are a good source of:

– Phosphorus, Vitamin B6, Copper, Manganese, Fibre, Thiamin

Macronutrients

Per 30g:

Number of Nuts: Around 50

Calories:161kcals

Fat:13g

Protein: 6g

Fibre: 3g

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Benefits of Walnuts

 
Walnuts are a good source of omega 3 fatty acids which can help prevent heart disease.

Omega-3 fatty acids have also been shown to lower harmful cholesterol, and prevent arthritis and depression!

Walnuts are a good source of:

-Vitamin B6, Magnesium, Phosphorus, Copper, Manganese, Selenium, Protein

Macronutrients

Per 30g:

Number of Nuts: Around 14 Halves

Calories:173kcals

Fat:17g

Protein: 7g

Fibre: 2g

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