minerals (such as magnesium, potassium, calcium, plant iron and zinc),.Rich in vitamins and minerals – vitamins include – E, B6, niacin and folate) and minerals include – magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium.Rich in phytochemicals that act as antioxidants.Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.Good sources of dietary protein – a good alternative to animal protein.High in ‘good fats’ – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).Nuts have about 29 kJ of energy per gram, and are: Most nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content. The nutrient profiles of seeds are also very similar to those of nuts. peanuts are legumes, they are classified as nuts due to their similar characteristics to other tree nuts.Types of nutsĪ nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. they are thought to have similar health benefits due to their nutrient content. Research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).Īlthough there has been limited research on seeds.