Vitamins in Nuts

Vitamin means ‘vital for life’. Vitamins and minerals are compounds necessary for the healthy functioning of our bodies. We need vitamins and minerals to help us grow, to see correctly, to form bones, muscles, skin and organs, as well as to help us battle infections. Deficiencies in certain vitamins and minerals can lead to severe problems.

As different types of nuts have slight differences in their vitamin and mineral content, eating a variety of nuts will increase your levels of various nutrients.

Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they’re a great snack food — inexpensive, easy to store and easy to pack when you’re on the go.

One drawback to nuts is that they’re high in calories, so it’s important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet. Instead of eating a biscuit or piece of cake as a snack, try having a handful of raw or dry roasted nuts. Combining nuts and seeds with low-energy dense foods (such as vegetables) is a good way to enhance vegetable-based meals – for example, in Asian-style dishes or added to a salad.

The Australian Dietary Guidelines recommend a daily nut intake of 30 grams as part of a healthy, varied diet in adults.

Regular consumption of nuts, seeds and legumes is recommended for vegetarians, vegans or people who avoid animal foods. They are a good substitute for meats, fish and eggs as they contain protein, fat, iron, zinc and niacin. More than 30 grams of nuts and seeds a day may be needed to ensure adequate protein.

Always consult with your doctor when starting a new diet.

Here’s some nutrition information on common types of nuts:

Almonds are rich in Vitamin E, with just a handful (30g, about 20 nuts) providing 85% of the Recommended Daily Intake (RDI) for Vitamin E.

Brazil nuts are an excellent source of selenium, a vital mineral and antioxidant. Just two Brazil nuts can provide your entire daily intake of selenium.

Cashew nuts however are a firm favourite and with good reason – cashews are a source of magnesium, needed for strong bones. Count 15 cashews in a handful.

Hazelnuts contain significant amounts of B group vitamins including folate and Vitamin B6. Plus, they are the highest in fibre of all the nuts. An average handful contains 20 hazelnuts.

Macadamias – the Australian nut – are brimming with healthy monounsaturated fats and have been found to lower blood cholesterol.

Pine-nuts contain nutrients including useful amounts of zinc, niacin, manganese and the amino acid or protein arginine. An average serve is two tablespoons of pine nuts.

Pistachios are rich in protein for active bodies and contain the antioxidant Vitamin E. Split 60 pistachios for an average serve of 30g.

Walnuts contain the highest source of natural plant omega 3s called alphalinoleic acid – ALA . Eating walnuts is like wearing a seat belt for your heart. Enjoy 10 walnut halves (i.e. around 5 walnuts in shell) in an average serve.

Here’s a rough guide to how many nuts make up a 30g serve, or a healthy handful (the daily recommended intake).

  • 20 almonds
  • 10 Brazil nuts
  • 15 cashews
  • 4 chestnuts
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tablespoons pine nuts
  • 30 pistachio kernels
  • 10 walnuts halves

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