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Nuts & Seeds

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Nuts & Seeds
Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals.

Nuts have very similar macronutrient (protein, carbohydrate and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content. Nuts are:
• High in monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts)
• Low in saturated fats
• Good sources of dietary protein, hence a good alternative to animal proteins. Some nuts are also high in amino acid arginine, which keeps blood vessels healthy
• Free of dietary cholesterol
• High in dietary fibre
• Rich in vitamins E, B6, niacin, folate and phytochemicals that act as antioxidants

Like nuts, most seeds are rich in protein, healthy fats, fibres, minerals such as magnesium, potassium, calcium, plant iron and zinc, and contain vitamins B1,B2, B3 and vitamin E. Due to the unique nutrient profiles of nuts and seeds, they are known to provide several health benefits, including:
• Helping with weight regulation
• Reducing risk for heart disease and diabetes