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Most
nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but
different types of nuts may have slightly different micronutrient (vitamin and
mineral) content.

Nuts have about 29 kJ of energy per gram, and are:

High in ‘good fats’ –
monounsaturated fats (most nut types) and polyunsaturated fats (mainly
walnuts).Low in saturated fats.Good sources of dietary protein – a
good alternative to animal protein.Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.Free of dietary cholesterolHigh in dietary fibre.Rich in phytochemicals that act
as antioxidants.Rich in vitamins and minerals –
vitamins include – E, B6, niacin and folate) and minerals include –

Although
nuts and seeds are high in energy and fats, eating nuts is not connected
with weight gain. In fact, based on large
population studies, higher nut intake has been associated with lower body
weight.

When
included as part of a weight-loss diet, nuts have been shown to
enhance weight loss and fat loss in the abdominal region.

Lower fat in the abdominal region means lower risk for chronic diseases (such as
heart disease and diabetes). Therefore, nuts should be part of a healthy diet.

ncluding nuts as part of your diet has been linked with a lower risk of heart disease.
Although high in fats, nuts are good sources of healthy fats (such as monounsaturated and polyunsaturated fats), and are low in (unhealthy) saturated fats.

This combination of ‘good fats’, makes nuts heart healthy – they help to reduce low density lipoprotein (LDL) cholesterol, (known as ‘bad’ cholesterol) in the body.

LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease.

Nuts also help to maintain healthy blood vessels and blood pressure (through their arginine content), and reduce inflammation in the body as they are high in antioxidants.