Nuts (tree nuts and peanuts) are nutrient dense foods. They are rich in heart-healthy, anti-inflammatory unsaturated fatty acids, fibre and antioxidants.

Studies have associated nut consumption with a reduced incidence of heart disease and gallstones in both genders and diabetes in women. Limited evidence also suggests beneficial effects on hypertension, cancer, and inflammation, and even visceral fat (the nasty fat around the waist).

Contrary to expectations, studies also suggest that regular nut consumption is unlikely to contribute to obesity and may even help in weight loss. Obviously, this is when nuts are eaten in moderation.

Nuts are a great low carbohydrate snack instead of a healthy fruit. An apple has 19g of carbohydrates and about 300 kilojoules, whereas 10 almonds have 2,4g of carbohydrates and 300 kilojoules.


A cup of almonds has almost the same amount of calcium as a cup of milk.

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