's amazing that nature can serve up such a variety of great-tasting goodies, all packed with the nutrients our bodies need to get through our busy days.

For most people, nuts promote good health and nutrition.

Nuts come from a variety of plant types, which means that each nut has its own nutritional benefits.

Generally, nuts are very rich in protein and whilst many consider nuts to be high in fat, these fats are mostly the “good fats” - monounsaturated and polyunsaturated. Research shows that these fats are “heart healthy” and good for the heart, especially when they are included in the daily diet in place of food high in saturated fat.

Nuts are a natural source of dietary fibre and contain a range of essential nutrients such as Vitamin E, B-group vitamins (thiamin, riboflavin, niacin), minerals (iron, zinc, potassium, magnesium), calcium and antioxidants.

Seeds are also packed with "goodness from nature". Check out below to see which nuts and seeds contain which vital nutrients:

Almonds      Dietary Fibre, Protein, Vitamin E
Brazil Nut      Dietary Fibre, Magnesium, Selenium, Vitamin E
Cashews      Protein, Iron, Zinc, Magnesium
Hazelnuts      Dietary Fibre, Iron, Vitamin B6, Vitamin E
Macadamias   Dietary Fibre, Iron, Plant Sterols
Pine Nuts      Iron, Zinc, Magnesium, Vitamin E
Pistachios      Dietary Fibre, Protein, Iron, Potassium, Vitamin B6, Plant Sterols
Walnuts      Magnesium, Omega-3
Pepitas      Protein, Iron, Magnesium, Phosphorus, Zinc
Sunflower Kernels      Dietary Fibre, Iron, Phosphorus, Magnesium, Vitamin E


Vitamin A
  • maintaining normal reproduction
  • good vision
  • formation and maintenance of healthy skin, teeth and soft tissues of the body
  • immune function (has antioxidant properties)
Vitamin B1
  • supplying energy to tissues
  • breaking down and using the energy and nutrients in carbohydrates, proteins and fat
  • nerve function
Vitamin B2
  • obtaining energy from food
  • making Vitamin B6 active in the body
  • reducing a key cardiovascular risk factor
  • production of red blood cells and body growth
Vitamin B3
  • obtaining energy from food
  • breaking down and using carbohydrates, proteins and fats and their building blocks
  • maintaining healthy skin and nerves
  • releasing calcium from cellular stores
Vitamin E
  • acts as antioxidant particularly for fats
  • keeping heart, circulation, skin and nervous system in good condition
  • breaking down and using the building blocks of proteins
  • the processes of tissue growth and cell function
  • maintaining good heart health
  • preventing neural tube defects in newborns
  • development and maintenance of bones and teeth
  • good functioning muscles and nerves
  • heart function
  • the functioning of several enzymes
  • formation of connective tissue
  • iron metabolism and blood cell formation
  • nervous system, immune system and cardiovascular system function
  • haemoglobin in red blood cells (important for transport of oxygen to tissues)
  • component of myoglobin (muscle protein)
  • the functioning of more than 300 enzyme systems
  • energy production
  • regulating potassium levels
  • the use of calcium
  • healthy bones
  • healthy bones
  • carbohydrate, cholesterol and protein metabolism
  • forms part of DNA and RNA
  • buffers the acidity of urine
  • protection of acid/base balance of blood
  • storage and transport of energy
  • helps activate some proteins
  • nerve impulses
  • muscle contraction
  • regulates blood pressure
  • antioxidant
  • thyroid metabolism
  • part of several functional proteins in the body
  • component of enzymes that help maintain structure of proteins and regulate gene expression
  • needed for growth, immunity appetite and skin integrity