The Nut Question

June 10, 2019

A regular question asked is ‘what nuts should i eat and what nuts are better for me’. Now generally all nuts are good when eaten in the right moderation at the correct times. Nuts are hard to digest if we eat to many of them so recommended amount is no more than two handfuls per day.

Here are some facts around the best type of nuts to eat and what you may need to suit you and your goals. Each has different nutritional components.


Cashew nuts. Organic, un/salted and not roasted. Great source of magnesium, phosphorus, copper and iron.

Nutrition Facts

Serving Size 1/4 cup (1oz)

Amount Per Serving

Calories from Fat 110 Calories 150

Total Fat 12g

Saturated Fat 2g

Polyunsaturated Fat 2g

Monounsaturated Fat 7g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrate 8g

Dietary Fiber 1g

Sugars 2g

Protein 5g


Helps lower blood cholesterol levels. A source of magnesium, phosphorus, calcium and Vitamin E.

Nutrition Facts

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 170

Calories from Fat 135

Total Fat 15g 23%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 0mg 0%

Carbohydrates 5g 2%

Dietary Fiber 4g 16%

Sugars 1g

Protein 7g

Vitamin A 0% · Vitamin C 0%

Calcium 8% · Iron 6%


Good for preventing heart disease because of their richness in omega 3s. Also been shown to help with inflammation and arthritis. Contains Vitamin B6, magnesium, phosphorus and copper.

Nutrition Facts

Serving Size 1/4 cup (30 g)

Per Serving % Daily Value*

Calories 210

Calories from Fat 180

Total Fat 20g 31%

Saturated Fat 2g 10%

Polyunsaturated Fat 14g

Monounsaturated Fat 3g

Carbohydrates 3g 1%

Dietary Fiber 3g 12%

Protein 5g

Calcium 2% · Iron 6%

Brazil Nuts

High in Vitamin E and selenium. They also contain copper, magnesium, iron, phosphorus and zinc. They are great for skin health, hormone function, the digestive system and weight loss.

Nutrition Facts

Serving Size 6 Whole (30 g)

Per Serving % Daily Value*

Calories 196

Calories from Fat 181

Total Fat 20.1g 31%

Saturated Fat 4.5g 23%

Polyunsaturated Fat 6.3g

Monounsaturated Fat 7.4g

Cholesterol 0mg 0%

Sodium 1mg 0%

Potassium 197.54mg 6%

Carbohydrates 3.7g 1%

Dietary Fiber 2.2g 9%

Sugars 0.7g

Protein 4.3g

Vitamin A 0% · Vitamin C 0%

Calcium 4% · Iron 3%

Nuts are a great source of healthy nutrients and are packed full of many healthy benefits. They are great for your immune system, hormone function and will help you burn fat. Great to snack on and because they are packed full of nutrients they will help keep you fuller for longer.

Peanuts Aren’t Nuts

You may be wondering where Peanuts are?

Peanuts are not actually a nut they are a legume. Peanuts are unfortunately gain toxic mould growth. The toxic fungus it develops can be bad for the liver but some companies will add stuff to make it last longer and taste good. Therefore the crops are heavily contaminated pesticides.

Choose your nut Wisely!

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