All nuts are rich in vitamin E, magnesium, protein, and fibre, but these picks go beyond that.
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Pistachios
28 g (49 nuts)
664 kj, 13 g fat 3 g fibre
Pistachios are high in cholesterol-lowering plant sterols and have more potassium than most nuts. |
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Almonds
28 g (23 nuts)
685 kj, 14 g fat, 4 g fibre
28g provides half your daily vitamin E — more than any other nut. It also supplies 8 percent of your daily calcium needs. |
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Hazelnuts
28 g (21 nuts)
748 kj, 17 g fat, 3 g fibre
These are rich in iron and proanthocyanidins – antioxidants that strengthen blood vessels and prevent urinary tract infections. |
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Walnuts
28 g (14 halves)
777 kj, 18 g fat, 2 g fibre
Walnuts deliver the most omega-3 fatty acids and contain the antioxidant ellagic acid, which supports the immune system. |
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Brazil nuts
28 g (6 nuts)
781 kj, 19 g fat, 2 g fibre
A single Brazil nut provides your daily dose of selenium, an antioxidant that may play a role in preventing breast cancer. |
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