What nutrients do nuts provide?

Like other plant foods, nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%) (except chestnuts which are low fat).

Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.

The 2013 Australian Dietary Guidelines include nuts in the same food group as meat, fish, poultry, eggs and legumes, due to their protein content. A daily serving of 30g is recommended, but an additional 10g of nuts a day can be used in place of other healthy fat foods as well.

Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:

  • Almonds: protein, calcium and vitamin E
  • Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
  • Cashews: non haem (plant based) iron and a low GI rating
  • Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
  • Hazelnuts: fibre, potassium, folate, vitamin E
  • Macadamias: highest in monounsaturated fats, thiamin and manganese
  • Pecans: fibre and antioxidants
  • Pine nuts: vitamin E and the arginine amino acid
  • Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
  • Walnuts: alpha linoleic acid: plant omega 3 and antioxidants

Nuts are naturally low in sodium, contain potassium and most contain some carbohydrate in the form of natural sugars. Chestnuts are different they are rich in low glycemic index carbohydrates and low in fat making them more like a grain than a tree nut.


Why Date?

It is highly recommended that the date is used as an alternative to sugar-based foods, because the date is due to natural sugar that easily affects the brain's short-term memory, and sugar is also brain-food, and when done, it does its job well. . The best advice given to students during the exams is to eat sedated foods such as soup for calories a night before, as well as lettuce, dough and yoghurt as a sedative.


Dates give it a significant amount of folate or the same acidic folic acid that is needed for blood supply to the body, and women are forced to take a pill in addition to receiving folate through food. Folate as a hemorrhoids Dates are available, although the amount of date iron is not so high, but for blood, the body needs three nutrients of folate, iron, and vitamin 12B that are found in animal foods, so for this purpose there must be a variety of foods Vitamin C is another palatable nutrient that is used to prevent hemorrhagic or The same scurvy is needed and every person's body needs 60 mg of vitamin C per day, which contains 14 mg of vitamin C per 100 grams of date.