Go Nuts

Nuts and seeds are extremely beneficial to your health and wellbeing. Besides tasting great, there are many reasons why people should eat nuts and seeds as part of a healthy eating plan.

Why are nuts and seeds beneficial?

Nuts and seeds are –

•	High in protein to help build and repair tissue. Protein is an important building block of bones, muscles,
	skin and blood.

•	Low GI to sustain your energy levels for longer periods of time and help keep you feeling fuller for longer.

•	Low in unhealthy saturated fats. Nuts contain healthy polyunsaturated and monounsaturated fats which
	are beneficial to heart health.

•	Rich in vitamins and minerals required in your daily diet for general health and wellbeing.

•	A source of fibre to promote a healthy digestive system and help maintain blood sugar levels.

•	A natural source of antioxidants to help neutralise free radicals. Antioxidants help prevent and reduce
	the damage caused to the body by oxidisation.

Nuts and seeds are rich in nutrients, vitamins and minerals, including -

Almonds – vitamin E, fibre, magnesium, phosphorus.
Cashews – iron, phosphorus, magnesium, zinc, copper.
Hazelnuts – fibre, vitamin E, phosphorus, magnesium, copper, manganese.
Pepita seeds – iron, zinc, potassium, magnesium, vitamin C.

Nuts and weight management

Despite consumer concerns, eating nuts and seeds can help you maintain a healthy body weight. Due to the high protein and fibre content of nuts, they can help keep you feeling fuller for longer. A small handful of nuts are a great energy snack. Research has shown that a higher protein intake is a key strategy for long term weight management.

How much should I eat?

Enjoying a handful of nuts and seeds (30g a day) most days of the week is beneficial to heart health and weight management. Ways to include nuts and seeds in your daily diet are –

•	Choosing breakfast foods that contain nuts and seeds.

•	Sprinkling nuts and seeds throughout your salads and stir fries.

•	Snacking on a handful of nuts and seeds through the day. Keep a packet in your office drawer or home pantry.