Nuts – loaded with GOOD fats
Nuts are a great nutrient source and as much as we are not getting HUNG up on calories, you do have to be careful of having too many in your hand at once.
This is a good checklist to see what each nut has in vitamins and minerals.
If you change up now and again you will benefit from different nuts.
| NUT | MAJOR NUTRIENTS |
| Almonds | Protein; dietary fibre; vitamins E, riboflavin (B2), biotin: and magnesium. |
| Brazil Nuts | Dietary fibre; vitamins E and thiamin (B1); zinc, magnesium and selenium. |
| Cashews | Protein; vitamins thiamin (B1), pantothenic acid and biotin; iron, magnesium, zinc and selenium. |
| Chestnuts | Low fat; dietary fibre. |
| Coconuts (Fresh) | Dietary fibre. |
| Hazelnuts | Dietary fibre; vitamins E, thiamin (B1) B6 and biotin; magnesium and manganese. |
| Macadamias | manganese. |
| Peanuts | Protein; dietary fibre; vitamins E, thiamin (B1), B6 and biotin; magnesium and manganese. |
| Pecans | Dietary fibre; vitamins E, thiamin (B1); magnesium and manganese. |
| Pine Nuts | vitamins sE, thiamin (B1) and niacin (B3); iron, zinc and manganese. |
| Pistachios | Protein; dietary fibre; vitamins E, thiamin (B1) and biotin; iron and potassium. |
| Walnuts | biotin; magnesium. |
