ALMONDS

Almonds are a versatile tree nut and come in many different forms, for example: whole, blanched, slivered, flaked and grounded. Almonds are high in natural plant sterols, which can help to lower cholesterol levels by reducing cholesterol reabsorption in our gut. They are also a good source of vitamin E, with 30g of almonds providing approximately 70 per cent of our recommended daily intake.

BRAZIL NUTS

Brazil nuts are one of the largest nuts and are rich source of selenium, with just two nuts providing a 100 per cent of our recommended daily intake. Selenium may protect against cancer, thyroid problems and possibly asthma, but more research is needed. They also contain good amounts of calcium, as well as phosphorus, magnesium and zinc all of which are important for strong bones.

PECANS

Pecans are a source of dietary fibre with 30g of pecans providing 10% of your daily requirements. Fibre plays an important role in many health benefits such as appetite control, weight management and reduce cholesterol levels.

WALNUTS

Walnuts are my favourite nut, many will know I'm passionate about nutrition and fertility. Walnuts are one of foods that due to their high levels of omega-3 fatty acids, makes a perfect snack for those trying to improve their health and well being prior to conception.

Not to mention, men can boost their sperm quality with just 30g of fresh walnuts each day! The omega-3 fatty acids in walnuts, comes in the form ALA and walnuts have a whooping 6280mg per 100g. Just 30g of walnuts may help to reduce inflammation and the possible development of a number of chronic diseases such as heart disease.

RELATED

All in all, nuts are a great sources of vitamins and minerals but I do recommend mixing it up! 

Jessica Ammendolia is an accredited dietitian and nutritionist.

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