Here’s your guide to 10 Different Types of Nuts and their health benefits. 

• Almonds
• Brazil Nuts
• Cashews
• Pistachios
• Peanuts
• Macadamias
• Pecans
• Hazelnuts 
• Walnuts
• Pine Nuts

ALMONDS

Almonds may be one of the most versatile, heart-healthy and delicious nuts there is. It’s no wonder they’re a popular snack choice for kids, adults and everyone between. Here’s an overview of why almonds should be a mainstay in your pantry. Add them to sweet baked treats, enjoy as a mid-morning snack with a coffee or indulge in some apple slices with almond butter! 

NUTRIENT SNAPSHOT

• 22% carbohydrates
• 21% protein
• 50% fat
• B vitamins - B6, choline, folate
• Vitamin E
• Calcium
• Copper
• Iron
• Magnesium
• Phosphorus
• Zinc

Almond Polyphenols

• Campesterol
• Beta-sitosterol

ALMONDS: HEALTH BENEFITS

• Alleviates post-lunchtime fatigue
• Boosts cognitive function and memory
• Provides sustained energy
• Improves skin health and elasticity
• Improves heart rate variability
• Regulates blood sugar levels

HOW TO ENJOY ALMONDS

• Raw & natural
• Honey-roasted
• Tamari almonds
• Chocolate covered almonds
• LSA - Linseed, Sunflower Seed & Almond Meal
• Almond Butter
• Healthy Trail Mix

BRAZIL NUTS

Brazil Nuts aren’t the most popular of nuts flavour-wise. They have a distinctly buttery yet almost metallic taste, likely thanks to the high selenium content. Once you get them in your snack and cooking repertoire, you won’t look back. If for nothing else, for their incredible health benefits. 

NUTRIENT SNAPSHOT

• 66% fat
• 14% protein
• 12% carbohydrates
• High in Selenium
• Polyunsaturated & monounsaturated fats
• B vitamins
• Vitamin E

BRAZIL NUTS: HEALTH BENEFITS

• Supports thyroid function
• Supports reproductive hormones
• Assists in optimal brain health

HOW TO ENJOY BRAZIL NUTS

• Whipped into Brazil Nut Butter
• Crushed atop natural yoghurt with honey
• Roasted and made into Brazil Nut Granola

CASHEWS

Cashews are a sweet, soft and delicious nut that lends perfectly to desserts, cakes and baked treats. Cashews are surprisingly nutritious, boasting a moderate fat content which helps improve satiety and fullness. Cashews are uniquely high in copper, which has a range of health benefits outlined below. Wonderful in a heap of ways, let’s look at cashews and why they’re a classic crowd-pleaser. 

NUTRIENT SNAPSHOT

• 30% carbohydrates
• 44% fat
• 8% protein
• High in copper
• Manganese
• Phosphorus
• Magnesium
• Vitamin B6
• Zinc

Cashew Polyphenols

• Flavonoids
• Beta-sitosterol

CASHEWS: HEALTH BENEFITS

• Regulates cholesterol levels
• Copper helps to make red blood cells
• Supports antioxidant formation
• Helps nervous system function
• Supports dopamine and other neurotransmitters

HOW TO ENJOY CASHEWS

• Make your own cashew korma paste
• Enjoy cinnamon-roasted
• Blitz into nut butter
• Enjoy natural and raw

PISTACHIOS

Pistachios may be the healthiest nut, according to scientific research. They have a slightly sweet and interesting flavour. Often associated with Middle Eastern and Greek cuisine. There’s a wealth of health benefits for different populations thanks to their special combination of nutrients. 

NUTRIENT SNAPSHOT

• 45% fat
• 28% carbohydrates
• 20% protein
• Vitamin B6
• Omega 3 and 6
• Magnesium
• Copper
• Arginine

Pistachio Polyphenols

• Lutein
• Alpha and Beta Carotene
• Tocopherols

Pumpkin Seeds

PISTACHIOS: HEALTH BENEFITS

• Aids in weight management & diabetes
• Supports microbiome health
• Assists cholesterol and vascular health
• Improves sexual function

HOW TO ENJOY PISTACHIOS

• Roasted and salted, freshly cracked from the shell!
• Mixed with honey in a classic Baklava
• Chopped, decorating vanilla ice cream and chocolate topping
• Added to dried cranberries, sunflower seeds and cashews for a Mediterranean trail mix

PEANUTS

The original and the best, in many people’s opinion. Loved by young and old the world over, peanuts would be the most popular, easily accessible and recognisable nut around. In truth, if you eat nuts, you could probably just stop here. Nutritionally they pack a punch and they’re possibly the cheapest nut available. Let’s see why peanuts are just so good, in every way.

NUTRIENT SNAPSHOT

• 10 Different amino acids (including tryptophan, choline, tyrosine & arginine)
• Healthy fats - saturated, monounsaturated & polyunsaturated
• Vitamin E
• Vitamins B1, B3, B5, B5 and folate
• Minerals - zinc, magnesium and calcium

Peanut Polyphenols

• Resveratrol: immune-boosting, anti-inflammatory properties
• Roasting peanuts enhances resveratrol activity by up to 75%
• Flavonoids: protects against heart disease and cancer

PEANUTS: HEALTH BENEFITS

• Helps nervous system & brain health
• Effective in weight management
• Aids in cardiovascular health and blood vessel relaxation
• Resveratrol content can protect against inflammatory conditions

HOW TO ENJOY PEANUTS

• Dry-roasted and salted - delicious!
• Smooth or crunchy nut butter - choose your adventure
• Satay sauce
• Healthy peanut butter cups - check the recipe here.

MACADAMIAS

Macadamias are a delicious, healthy and classic Australian-native nut. Summer desserts aren’t complete without macadamias, alongside mango, cherries and a fluffy pavlova. While they can be expensive, they are a well-worth-it treat with a heap of heart health benefits. Let’s see what makes macadamias a yummy healthy snack for the whole family. 

NUTRIENT SNAPSHOT

• 75% fat
• 14% carbohydrates
• 8% protein
• Vitamin B6 & folate
• Calcium
• Iron
• Zinc
• Monounsaturated fats

MACADAMIAS: HEALTH BENEFITS

• Lowers cholesterol levels
• Alters cell changes in vascular tissue
• Anti-inflammatory & antioxidative
• Improves cardiovascular risk factors

HOW TO ENJOY MACADAMIAS

• Honey-roasted 
• Raw, on their own
• Chopped in a summer salad
• Crushed and sprinkled on coconut yoghurt and granola
• Lightly roasted and salted

PECANS

Did you know that pecans are THE ketogenic nut of choice? A surprising fact I recently learned. Naturally low in carbohydrates and loaded with healthy fats, pecans make for a great weight loss snack. Pecans are also buttery-good and delicious in a heap of ways. Here’s the low-down on my favourite keto-friendly nut, the pecan. 

NUTRIENT SNAPSHOT

• 73% fat
• 14% carbohydrates
• 9% protein
• High in monounsaturated & polyunsaturated fats
• Manganese
• Magnesium
• Phosphorus
• Zinc
• B vitamins

PECANS: HEALTH BENEFITS

• Ketogenic & aids weight loss
• Helps stabilise blood glucose levels
• Improves cardiovascular health
• Regulates cholesterol levels
• Improves brain health and cognition

HOW TO ENJOY PECANS

• Smooth and creamy pecan butter
• Classic American pecan pie
• Low-carb pecan shortbread

HAZELNUTS

Hazelnuts are one of the oldest traditionally consumed nuts in history. With over a dozen culinary cultivars, hazelnuts feature strongly in Turkish and European cuisine. Delicious in truffles, meringue or a beautiful Viennese hazelnut torte. Hazelnuts may not be as widely available in Australia as some other nuts, yet they are a nutritious and healthful snack all the same. 

NUTRIENT SNAPSHOT

• Folate
• B vitamins
• High in vitamin E
• Monounsaturated & polyunsaturated fats
• Magnesium
• Selenium
• Calcium
• Copper
• Zinc

Hazelnut Polyphenols

• Proanthocyanidins
• Flavonoids

HAZELNUTS: HEALTH BENEFITS

• Protects against cell damage
• Boosts immune function
• Promotes cardiovascular health
• Balances cholesterol levels
• Promotes skin health 

HOW TO ENJOY HAZELNUTS

• Hazelnut & Chocolate Nut Butter - a healthy and delicious alternative to Nutella
• Roasted with pistachios, cashews and almonds for a luxurious mixed nuts snack
• Celebrate hazelnuts in Brussels sprouts in a beurre noisette.

WALNUTS

Walnuts have a soft texture and are distinctly less sweet than their other nutty counterparts. They make a wonderful complement to sweet snacks, cakes or dried fruit. Walnuts for me are always associated with brain health. Their hemispheric shape, split into two halves gives a nice sign they could have this very health benefit. Turns out the research supports this theory.

NUTRIENT SNAPSHOT

• 65% fat
• 15% protein
• 14% carbohydrates
• High in manganese
• B vitamins
• Vitamin E
• High in polyunsaturated fats

WALNUTS: HEALTH BENEFITS

• Balances cholesterol levels
• Improves cognition, memory and brain health
• Supports cardiovascular health
• Anti-inflammatory

HOW TO ENJOY WALNUTS

• Raw, toasted or pickled
• Enjoy in a Waldorf salad
• Make your own pesto sauce
• Delicious in brownies and cakes

PINE NUTS

Pine nuts may be a wild card, yet they are still a worthwhile addition to this list. Pine nuts gained popularity in Australia in recent decades, with several varieties now available. Pine nuts have been traditionally used in Italian, Spanish, French and American dishes. The great news is, despite their size pine nuts boast many of the same health benefits as their bigger nutty brothers.

NUTRIENT SNAPSHOT

• 68% fat
• 14% protein
• 13% carbohydrates
• High in antioxidants
• Linoleic acid
• Potassium
• Magnesium
• B vitamins 
• Zinc
• Vitamin E

PINE NUTS: HEALTH BENEFITS

• Protects against cellular damage
• Promotes cardiovascular health and skin health
• Aids liver detoxification and hormone health
• Supports healthy weight management

HOW TO ENJOY PINE NUTS

• Enjoy in a homemade sweet red pesto
• Wonderful atop a honey semifreddo
• Sprinkle on top of avocado, lemon and olive oil on sourdough toast