Brazil nuts Pistachios Macadamias

Brazil nuts

Brazil nuts offer magnesium and phosphorous, both for bone health, and selenium, which has antioxidant properties.

Pistachios

Pistachios are particularly high in potassium, which is essential for muscle and nerve function. They also provide resveratrol, the same antioxidant in red wine hyped for its heart health benefits.

Macadamias

Macadamias offer proportionally far more monounsaturated fats than other nuts, so they support a healthy ticker.

Peanuts

And here’s a fun fact for your next game of trivia: despite the name, peanuts technically aren’t actually nuts – they’re a type of legume. Nonetheless, they offer a nutritional profile much the same as tree nuts, so are often grouped in the same category.

Amazing almonds

Almonds are a rich source of zinc, magnesium and potassium, and really high in vitamin E. Vitamin E supports brain health, skin suppleness, cardiovascular health and respiratory health. They are also great in lowering cholesterol, since they are rich in monounsaturated fats. The fibre in almonds helps stabilise your blood sugar too. Eating 10-15 almonds a day is beneficial but anything more can be problematic. 

Soaking them helps to release the phytates which are antinutrients and can cause digestive distress. Discard the soaked water before eating the nuts. The skin is rich in flavonoids which works with Vitamin E to double the antioxidant power! You can blend soaked almonds with water to make almond milk. Skip the store-bought ones which have thickeners, emulsifiers and preservatives.