
Packed with essential nutrients, nuts are an important part of a healthy diet. You might be tempted to avoid them because of their high fat content, but they're rich in vitamins, minerals, protein, healthy fats and fibre, and can help reduce risk of disease. Incorporating more plant-based proteins from nuts and pulses, rather than meat and dairy, is more sustainable for our planet too.
Nuts that still have their skins on contain natural compounds called phytosterols and polyphenols. Phytosterols help lower LDL (bad) cholesterol levels and are thought to help manage blood sugar levels and support the immune system. Polyphenols are found not just in nuts but in a variety of plant-based foods such as fruits (especially dark berries), olives, cocoa and tea, and have antioxidant and anti-inflammatory properties.
Antioxidants limit the action of free radicals in the body - charged particles caused by natural bodily processes or by exposure to cigarettes, pollution and other chemicals. Unchecked, free radicals can damage our cells and over time this can lead to disease. Inflammation is a natural response and the body's way of protecting against injury and infection: short term inflammation is part of the healing process but long term (chronic) inflammation can actually lead to health problems.
Studies have found that people following a Mediterranean diet including 30g of mixed nuts each day tend to have a lower risk of heart disease, stroke and cancer compared to those who were advised to reduce fat in their diets. Eating nuts can also help to reduce blood cholesterol levels and help maintain healthy blood vessels.
The combination of protein and fibre in nuts means you feel fuller for longer, which can help you to avoid excess snacking and may help with weight loss. However, it's important to avoid consuming large quantities of Brazil nuts as these contain high levels of selenium - a few Brazil nuts a day is more than enough. As with most things, the key is balance - eating the right portion sizes, and making sure your diet is varied with plenty of fruits and vegetables.

Easy ways to incorporate nuts in your diet
Make up a box with your favourite mix of nuts - snack on these instead of crisps
Add nuts to your usual breakfast cereal, or create your own muesli or granola mix using our bases and your favourite nuts, seeds and fruit
Try making nut loaf for a healthy main course
Sprinkle cashews or peanuts into stir fries
Add pistachios to pasta dishes
Use peanut butter made with 100% unsalted nuts as a dip for vegetable sticks
Make your own trail mix with your favourite nuts, seeds and dried fruits
Remember to choose a variety of nuts - don't just stick to one type - that way you benefit from the different nutrients in each. We offer a good selection of unprocessed nuts, including several organic options. Our Gourmet Nut Mix is a bestseller, but you can make your own custom mix with all your favourites - take a look at our range here!
What are activated nuts?
Activating nuts involves soaking them in water, often with a little salt, before drying them again. The process can make the nuts more digestible and alters the nutrient content as the nuts begin to germinate, increasing their nutritional value. Rockbourne-based nutritionist and owner of Kate's Kitchen Microbakery, Kate Percival recommends the nutritional benefits of activation - for more information, check out her blog here.
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