Nuts are among the healthiest foods you can eat, as they are full of protein, vitamins, minerals and are a great source of heart-healthy fats.

Here’s a quick look at the different nutritional gains from the various types of nuts.


Almonds are rich in bone-building calcium and are high in vitamin E, which is great for your skin.


Cashews offer a generous dose of protein and zinc and are great to much on during your time of the month to keep up your iron levels. For more information on iron deficiency during menstruation, visit Iron Deficiency.


Macadamias help combat constipation, as they are high in fibre with added magnesium and potassium. Like almonds, macadamias will give you a boost of calcium, helping to keep your bones strong and healthy.


The go-to nut for heart health: they possess valuable compounds that are effective at lowering cholesterol levels. Pecans are also rich in antioxidants, which helps prevent the plaque formation that causes hardening of the arteries.


Peanuts are a great source of energy, acting as the ideal pre-workout snack, and they contain high levels of antioxidants. Try boiling your peanuts to further activate their antioxidants.

Don’t Be a Complete Nutter!

Though nuts are great sources of vitamins and minerals, consuming them in excess should be avoided. Stick to about 30 grams a day, as they tend to have an extremely high caloric content – not so good if you’re on a kilojoule-controlled diet. Any more than this and the healthy snack can become less than slimming. As they say, everything in moderation and in the case of nuts, you can have too much of a good thing!