Which nut is right for you?

Nuts are an awesome healthy snack! Not only are they packed with healthy fats that help promote skin, hair, heart and brain health, they contain plenty of protein to keep you full throughout the day. With so many options, which nut is right for you? Whether you don’t eat fish, need to boost your iron or even want to work towards reducing bad cholesterol – there’s a nut for everyone to go nuts about.

You have a sweet tooth: Almonds

If you have a sweet tooth and can’t resist something sugary around the 3pm energy slump, try adding almonds to your day. Almonds have been shown to help regulate blood sugar levels. This may help reduce your need for sugar-laden foods in the first place as often these cravings are when your blood sugar levels have dropped and your body is looking for a quick energy fix. Almonds are also packed with vitamin E, fibre and let’s not forget calcium; which is an added bonus if you don’t eat much dairy.

You don’t eat much fish: Walnuts

Fish contains plenty of essential omega-3 and -6 fatty acids, which help promote skin, hair, heart and brain health. Being ‘essential’ means the body can’t make these fatty acids itself and need them from food. If you don’t eat fish, opt for walnuts as a plant-based omega-3 and -6 source. Plus they contain protein, fibre and vitamins that work towards good health.

You want to sharpen your cognitive function: Brazil nuts

Brazil nuts are one of the richest sources of the essential mineral selenium, which may help boost cognitive function, the immune system and help regulate thyroid function. It may help older people with mild cognitive impairment, and improve memory function. Being so rich in selenium, you don’t need many, meaning they’ll last you longer.

You’re vegan or vegetarian and want to boost your iron: Cashews

Did you know that combining vitamin C with iron helps the body absorb iron? This is one of the many reasons cashews are such a great addition to stir frys and curries for vegans and vegetarians. The combination of iron-rich cashews with veggies rich in vitamin C, such as broccoli, sprouts and capsicum, is an easy way to boost your iron levels. Cashews also provide a delicious crunchy texture!

You’re worried about cholesterol: macadamias

Macadamias may help work towards reducing ‘bad’ LDL cholesterol. With a delicious buttery flavour and smooth texture, macadamias make a great raw or lightly roasted snack. They contain plenty of healthy fats, fibre and vitamins that make them not only a healthy way to reduce LDL cholesterol, but also a great addition to raw desserts and muesli to encourage optimal health.