Nuts and seeds

Nuts and seeds are a great source of protein, heart-healthy unsaturated fats and fibre. They are also rich in B vitamins, folic acid, vitamin E, potassium, magnesium, calcium, iron and zinc.
Different nuts and seeds contain different vitamins and minerals, so try to eat a variety.
Nuts and seeds are also rich in fats. Although these are healthy fats we need in our diets, fat are still very calorie-dense, so you have to watch your portion sizes.
Nuts and seeds should be unsalted. As well as the salt that can raise your blood pressure, salted nuts often contain added oil, and dry-roasted nuts generally have sugar and artificial aditives too.
To stop them from going rancid because of their high oil content, nuts and seeds should be stored in a cool, dry place in airtight containers away from the light. The best place is in the fridge or even in the freezer.

Get to know your nuts:

Almonds
Good source of healthy monounsaturated fats, vitamin E, B vitamins, zinc, iron, calcium and magnesium.

Brazil nuts
Good source of protein and healthy polyunsaturated fats (one of the highest fat nuts). A particularly rich source of the immune system supporting mineral selenium.

Cashew nuts
Good source of protein, iron, potassium and B vitamins, including folic acid.

Macadamia nuts
Good source of healthy monounsaturated fats. One of the highest fat nuts.

Peanuts
Good source of protein (one of the highest protein nuts), vitamin D, fibre, magnesium, iron and zinc.

Chestnuts
Good source of vitamin E and potassium. Not as rich in protein as other nuts, but higher in starch and lower in fat.

Hazelnuts
Good source of protein, fibre, vitamin E, magnesium, vitamin B1 and fibre. Relatively good for monounsaturated fats, but lower fat than most nuts.

Walnuts
Very good source of unsaturated fats (including omega-3 essential fatty acids) as well as protein, potassium, zinc, B vitamins (especially folic acid) and vitamin E.

Pecan nuts
Good source of monounsaturated fats and vitamin E.

Pistachio nuts
Good source of potassium, as well as monounsaturated fats, protein, magnesium and calcium.

Get to know your seeds:

Flaxseeds
Also known as linseeds, these are a good source of fibre and omega-3 essential fatty acids (thought these omega-3 are less easily used by the body than those found on fish oil).

Pine nuts
Although they have the name of nuts, they are actually seeds. Very good source of protein and contain polyunsaturated fats, magnesium, iron, zinc, potassium and vitamin E.

Pumpkin seeds
Good source of zinc, protein, fibre, iron, magnesium and potassium.

Sunflower seeds
Good source of protein, polyunsaturated fats, iron, calcium, B vitamins, vitamin E and fibre.

Sesame seeds
A particularly good source of calcium, protein, polyunsaturated fats, zinc, iron, potassium and fibre.