Nuts

Go totally nuts for Holland & Barrett’s nut range

It’s said that good things often come in small packages, and this is definitely true when it comes to nuts.

Humble little powerhouses, each type of nut is packed with protein, fibre and essential fats, as well as a mix of vitamins and minerals. A mere 30g serving of chestnuts, walnuts, almonds, pistachios, cashews, or other nuts will provide you with essential nutrients and leave you feeling fuller for longer.

Not just for our squirrel friends, nuts are a healthy, protein-rich way to satisfy mid-day munchies or add some nutritious crunch to our favourite meals.

So, which nuts are good for you? Some of the healthiest nuts include Brazil nuts, almonds, cashews and walnuts. Read about their unique benefits below.

What are the benefits of almonds?

Sweet shells full of calcium-rich goodness, almonds are a tasty, plant-based way to support your bone and teeth health. Almonds also have a high vitamin E content, which helps to improve the appearance and general condition of your skin.

Combine chopped almonds with oats, coconut flakes, almond nut butter and maple syrup to make a filling cereal bar; add blanched almonds to a Moroccan tagine; or simply drizzle raw almonds with dark chocolate for an indulgent snack.

Top tip: eat almonds with their skin intact to absorb the heart-healthy benefits of the flavonoids contained inside.

What are the benefits of Brazil nuts?

A brilliant source of selenium, Brazil nuts are a tasty way to support healthy thyroid function. Simply eat three or four Brazil nuts a day to reach your recommended daily selenium levels. They also support immunity.

Chop some Brazil nuts up to add a hearty crunch to a salad, crush them up and add to freshly made pesto, or use to make gooey chocolate Brazil nut brownies.

What are the benefits of cashew nuts?

A vegan and vegetarian’s dream nut, cashew nuts provide protein, iron and zinc in abundance. They also contain high levels of magnesium.

Although we normally find these nuts roasted with honey on the snack table at parties, there are so many tasty ways to enjoy cashews. Try making some vegan cheese by combining soaked cashews with nutritional yeast, lemon juice, garlic and seasoning.

What are the benefits of walnuts?

Are walnuts good for you? In a word: yes! They contain a high concentration of omega-3 fatty acid.

Enjoy the creamy flavour of walnuts chopped up in cherry overnight oats, combined with sweet potato and kale homemade vegan burgers, or sprinkled over salads.

What are the benefits of chestnuts?

Want to enjoy some nutty goodness but are watching the calories? Chestnuts may be the nut you’ve been searching for.

They have the lowest fat and calorie content of all the nuts and are a source of fibre and starchy carbs that help keep you feeling full. Chestnuts also contain vitamin C and some vitamin Bs, including vitamin B6.

From raw to roasted, there are many ways to enjoy chestnuts, open fire - optional. Make a tart crust with chestnuts and fill with a creamy mushroom and feta filling, blend with chickpeas to make a holiday-friendly hummus, or simply roast fresh, sweet chestnuts to snack on.

What are the benefits of hazelnuts?

Hazelnuts are high in magnesium, B6 and are a source of vitamin E.

Blend roasted hazelnuts with cinnamon, salt and a little coconut sugar for a sweet treat to dip sliced apples into, stir into to a stuffing mix for your roast dinner or chop them up and sprinkle into homemade muesli.

Other nuts that are good for you:

• Macadamia nuts: high in healthy mono-unsaturated fats and a rich source of fibre.
• Pecans: full of vitamin B1, manganese and copper.
• Pistachios: brimming with vitamin B6.
• Peanuts: packed with plenty of potassium, magnesium, phosphorous, and vitamin B.
• Pine nuts: although technically a seed rather than a nut, pine nuts are rich in both iron and copper.