Nutrition notebook
Nuts – nutritional treasure troves
Veronika Prošek Charvátová MSc from Viva! Health explains why eating a variety of different nuts is the best strategy for good health
Walnuts stand out for their high levels of omega-6 and omega-3 fats.
Nuts are fruits with a hard outer shell and an oily seed inside. They typically grow on trees, but there are exceptions, such as peanuts – these are really pulses and grow underground, but are grouped with nuts because they are nutritionally similar. Most nuts are good sources of healthy fats, protein, fibre, antioxidants and usually contain vitamin E and B group vitamins. On top of that, they are rich in minerals, but that’s where they tend to vary quite a lot.
• Almonds are particularly rich in vitamin B2 (riboflavin), which we need for energy metabolism, tissue repair and growth, healthy eyesight and red blood cell production. They offer respectable amounts of vitamin E, with one ounce covering more than a half of your daily needs and over 10 per cent (75mg) of your daily calcium requirement. That’s why almonds are considered a good calcium source. An ounce of almonds supplies about a quarter of your recommended daily magnesium dose, essential for nerve and muscle function, a healthy immune system, steady heartbeat and strong bones. In a nutshell: great for calcium, magnesium, vitamins E and B2.