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:: Nutritional and Dietary Information

Nuts are packed with nutrients and vitamins, especially those that have not undergone heat treatment, salting or sugaring. Nuts contain fats that are essential for growth, healthy skin and hair. We have also experienced a sharp rise in orders from people with specific conditions such as Specific Carbohydrate Diet, Low Carbohydrate Diet, Crohn's disease, Ulcerative colitis, Celiac disease, Chronic diarrhoea, Spastic colon, Inflammatory bowel disease (IBD) and Irritable bowel syndrome (IBS). 


The fat in most varieties of nuts is mainly un-saturated.  This type of fat is called mono-saturated and is known as a ‘good fat’.  Mono-saturated fat does not raise blood pressure or cholesterol levels: these are linked with saturated fat. Nuts have been much talked about and there is a lot of scientific data available. Some scientists believe that certain nuts may protect us against diseases such as cancer. However, research into this theory is ongoing.

Below, in simple terms, are the main properties of nuts (N.B this is not comprehensive as there are too many to list)

:: Nut Properties
  • Selenium

    Part of the body’s antioxidant defence system (It is said that selenium also has anti-ageing properties)
  • Iron

    Essential for red blood cell function
  • Magnesium

    Promotes energy release for bone growth
  • Phosphorus

    Helps build bones and teeth
  • Zinc

    Aids digestion and metabolism
  • Potassium

    Helps regulate body fluid balance
  • Thiamine

    Enhances energy and promotes normal appetite
  • Calcium

    For teeth and bones
  • Fibre

    For healthy digestion
  • Omega 3

    Anti-inflammatory properties
  • Vitamins

    To form blood cells for healthy muscles and tissues. Some aid protein for metabolic absorption. There are many types and all have a different function and help keep us healthy.

Most nuts are high in fibre and cholesterol free.

:: Individual Nuts
  • Brazil nuts

    A good source of selenium.  Only a few foods have a reliable source - these are: wholegrain, sunflower seeds and seaweed.
    The Brazil nuts are especially good for the Vegan/Vegetarian diet.
  • Almonds

    Rich in vitamin E and a useful source of calcium and vitamin B2. Also concentrated in protein..
  • Peanuts*

    Good source of mono-saturated fat, vitamins, and magnesium. They also contain Oleic Acid which is the healthy part of Olive Oil.
  • Pecans

    Good source of vitamin E, calcium, magnesium, potassium, zinc and fibre.
  • Hazelnuts

    These are said to be good for insomnia and contain nutrients and vitamins that build up energy.
  • Walnut*

    A rich source of Omega 3 fatty acids. Omega 3 has been used to reduce the effects of rheumatoid arthritis, itchy and scaly skin.
  • Cashews

    A significant source of iron, magnesium, phosphorus and zinc.
  • Pistachios

    These are lower in fat than other nuts and contain potassium, phosphorous, magnesium and thiamine.

    * High in fat and should be substituted for other high fat foods in a calorie controlled diet.