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Nuts: Small but Mighty. Why Do They Deserve a Place in Your Diet?

Updated: Oct 7


Nuts are real contenders for the title of “superfoods” - yes, in brackets, because no single food is nutritionally complete enough to truly earn that name (shocking, I know 🙊).

But what exactly makes nuts so good - and why should they be a must in your daily diet?


Nuts are packed with:


  • Vitamin E

  • Essential minerals

  • Dietary fibre

  • Polyphenols

  • Flavonoids

  • Phytosterols


Research shows that eating just a handful of nuts a day (about 30 grams - no need to go over that) can significantly reduce the risk of cardiovascular disease, especially coronary heart disease. Pretty impressive what real food can do, right?


Easy (and Fun) Ways to Add Nuts to Your Diet


So, now that we know why they’re worth including - how can you actually incorporate them into everyday meals and snacks? Here are a few simple, delicious ideas:


  • Snack on a handful - Keep them nearby in your office, car, or bag for an easy, satisfying snack.

  • Add to breakfast - Sprinkle over oatmeal, porridge, yoghurt, or blend into smoothies for extra protein and healthy fats.

  • Cook with nut butter - Use almond, peanut, or cashew butter in sauces (great in curries or Asian-inspired dishes), or just spread it on toast for a creamy, rich flavour.

  • Toss into salads and savoury dishes - Add chopped nuts as a topping for salads, pasta, rice, casseroles, or soups to enhance texture and nutrition.

  • Bake with them - Include nuts in bread, muffins, pies, or homemade energy bars for a nourishing crunch.

  • Use as a coating - Crush and mix with herbs and spices to create a delicious crust for fish or roasted veggies.

  • Blend into sauces or dressings - blend nuts into sauces for that extra crunch and flavour boost.


Variety Is Key


Each type of nut brings its own nutritional profile to the table. So go for variety -  almonds, walnuts, pistachios, cashews, hazelnuts - to maximise benefits.


© 2025 Irina Bormotova, ANutr


Feel free to share these article — just don’t modify the content or claim it as your own. CC BY-ND 4.0


 
 
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