There are around 25 kinds of nuts grown around the world today as food crops with evidence that they have been a source of nutrition to man from a long ago as 10,000BC.

They give us an array of nutrients ranging from protein to iron, zinc and calcium to essential fats and vitamin E.


How Much To Eat

Six fresh Brazil nuts provide about four times a man’s daily requirement of selenium. A 50g helping of cashew nuts provides a fifth of a woman’s daily iron needed for energy, while twenty fresh cashews give us over 10 per cent of a man’s daily zinc requirement. 50g of almonds supply about 15 per cent of a teenage girl’s calcium needs. Nuts are high in fat and therefore calories. Stick to a handful to keep calories to around 200 per serving and benefit from the filling protein.

Did You Know?

If you eat a handful of almonds in place of your usual snack, research shows that you will not gain, and may lose weight. You will also be likely to benefit your heart health by improving the balance of saturated to unsaturated fats in your diet.

Choosing and Storing Nuts

Always check the “use-by” date on nuts and avoid buying any nuts in their shell that seem light in weight for their size. Nuts in their shell should not rattle when shaken, as this indicates ageing and dryness. Avoid buying nuts that smell musty or rancid.

Cooking and Eating

Nuts make a good snack and can be eaten roasted or raw. Grate and chop nuts and use in added to breakfast cereals, sprinkled on salads and in stir fries.



The composition of the oil in hazelnuts is similar to olive oil. The very high levels of vitamin E help to protect hazelnuts from going rancid.



Also known as ground nuts, peanuts are part of the legume family. The unsaturated fats make up a high proportion of the fat in peanuts and supply good quantities of vitamin E.

Pecan Nuts


Bursting with zinc, pecan nuts are ideal for those needing to boost their immune systems and for men as part of pre-conceptual care.

Pistachio Nuts


Containing good amounts of iron and calcium, pistachio nuts make an excellent addition to the diet of vegetarians.



There are 15 different types of walnut. They contain good amounts of essential fats, which are thought to give them cholesterol-lowering properties..



These are high in vitamin E and are one of the richest non-animal foods for calcium. Almonds are an integral part of the Portfolio cholesterol-lowering diet.

Brazil Nuts


Brazil nuts are one of the richest known sources of the mineral selenium. Some brazil nuts can contain as much as 5,300mcg of selenium per 100g.

Cashew Nuts


These nuts are particularly rich in potassium, phosphorus, and zinc, making them nutritious additions to main meals and snacks.



A low-fat nut, more than 86% of a chestnut’s calories come from carbohydrate.



Unlike other nuts, much of the fat of the coconut is saturated. Desiccated coconut is prepared by shredding and drying the nuts endosperm.