News About Nuts: Part Two

Welcome back! We are so stoked that you joined us for part 2 of our nutty adventure!

So far, in our quest to uncover nut-related facts, we’ve taken a virtual trip around the country to find out which nuts are homegrown. We also celebrated the waste-reduction strategies that the nut-industry is implementing; and got excited about how nuts are feeding our economy and small businesses in a variety of ways. 

Now that we’ve got some lekker context, we’re keen to see how nuts are feeding our bodies! 

Let’s look at NUTrition

Our ancestors have been munching on nuts, since the days of ‘hunting and gathering’. So, they’re certainly not a new discovery! Due to more recent research, however, new information is being discovered regarding their nutritional composition and benefits 1

In general, they’re known to contain good fats, protein, carbohydrates, vitamins, minerals and fibre 1,2,3.

Here are some particularly fabulous things that they can offer:

  • Fats: The right amount and type of fat, is needed by the body to function 4. Nuts have shown to be low in saturated fats; with most of their fat content being monounsaturated and polyunsaturated 1. This is good news, because monounsaturated fats have been linked to lowered LDL (“bad cholesterol”) and higher HDL (“good cholesterol”) 5. The polyunsaturated fats in nuts include omega-3 fatty acids, which have shown to be anti-inflammatory, positively impacting heart health and risk for inflammatory diseases 4,5.  
  • Vitamins: Nuts have good levels of vitamin E, which plays a role in the health and strength of our mucosa and skin 5. They are also known to contain B-complex vitamins, that are important for cellular function 1 and overall health 5
  • Minerals: Nuts are also credited for their great mineral content. Inside that tiny thang, you’ll find magnesium, potassium, zinc, calcium, copper, iron and more 1,5! These all have a range of important bodily functions, including supporting the formation of red blood cells, body cells, and building bones and teeth 5

Add to that the proteins, carbs and dietary fibre, and you’ve got yo’self a pretty complex and complete nutritional source 1,5

Each type of nut is, of course, unique and thus has its own nutritional profile. For those who don’t mind a little extra reading, here are some approximate figures of some of their contents:

(We’ve combined these tabulations by Ros (2010, p. 654 – 656) and by Nutmania (date unknown) for your enjoyment and ease of comparison. Nutrient composition is per 100 g 1,3).

Overall, nuts are jam-packed with all kinds of nutritional fun! 

They are energy dense and thus, as with all things, best consumed in moderation and as part of a balanced diet 4.  

Let’s get chomping!

If you are keen to incorporate nuts into your diet, then good news is they’re jolly versatile! Here are just some of the ways you can enjoy them:  

  • Au’ naturel: A good ol’ raw nut upgrades your trail mix and lightens the mood when “hanger” strikes! So, carry them in your handbag, or pack them for your next hike. Cheeseboards, sundowners, camping trips – nuts are portable, charming and always add to the vibe! You can keep things savoury by tossing them into your salads, stir-fry’s or roast veg. Or if its time for a sweet treat, bake them into your carrot cake; sprinkle them on top of your Nana loaf; or stir them into your yoghurt, oats or smoothie. 

(To really get those health benefits, try and opt for raw and natural nuts, rather than those that have been roasted with extra oils and artificial flavourings 6.) 

  • Flours: when we grind them up, nuts can be used as an alternative to conventional flour. So, if you’re looking for a gluten-free option, or just want to get experimental in the kitchen, give a nut-flour-based recipe a go! 
  • Milks: for those who are lactose-intolerant, or who follow a vegan diet, nut milks are a great alternative to dairy. Added to your tea, coffee, or hot choccie; mixed in with your favourite cereal, oats or smoothie; they’re oh so yum! 
  • Butters: a classic peanut butter sarmie is always a treat. These days the nut-butter options have expanded exponentially and many a nut is now being ground into a divine, creamy paste. Its best to choose those nut-butters that are most natural, without added sugars, salts and oils 6. Then lather them on baked goods, turn them into a drizzle, stir them into your breakfast smoothie, or eat them by the spoonful straight outta the jar! 


There is so much to know and be known about all different types of foods, and nuts are no exception. 

The facts we’ve shared with you are simply to help you in your consideration of which foods you’d like to, and are able to, incorporate into your diet. Obviously, taste preferences; health and dietary requirements; and resources (available finances, time, accessibility to shops and producers) are unique for each person. 

We hope you enjoy and relish the foods you put into your bodies – and never forget what a privilege it is to have access to this nourishment.  

Written by: Claire Frances Willows


  1. Ros, E. (2010). Health benefits of nut consumption. Nutrients (2), 652 – 682. Retrieved from:
  2. Logosh, S. (2013). 6 Different and delicious ways to use nut butter. Retrieved from:
  3. Nutmania. (Date unknown). Facts about nuts. Retrieved from:
  4. Pietrangelo, A. (2019, December, 11) What’s the difference between saturated and unsaturated fat? Retrieved from:
  5. Nutrition and (Date unknown). Nuts nutrition facts. Retrieved from:
  6. Robertson, R. (2018, September 26). The top 9 nuts to eat for better health. Retrieved from: