Health Benefits of Nuts

Tree nuts such as almonds, walnuts, hazelnuts, pecans and Brazil nuts are good sources of protein, healthy unsaturated fats, fibre, vitamins, minerals, antioxidants, and plant compounds beneficial to health.

Nuts can help regulate body weight and assist with weight management. A small amount or handful of 30 grams on most days of the week keeps you feeling fuller for longer, and is recommended by Australian Dietary Guidelines as part of a healthy diet for adults.

Regularly eating nuts has been shown to contribute to heart health and overall good health. Nuts contain unsaturated fats and other nutrients that provide protection against heart disease, and may reduce the risk of cancer, improve sperm quality, and reduce depression.

Almonds

Almonds are a rich source of calcium and vitamin E, an antioxidant that helps maintain a healthy heart. They contain monounsaturated fats (good fats!), protein, fibre, copper, iron, magnesium, manganese, riboflavin, niacin and fibre, and are naturally low in sugar and sodium.

Almonds are very versatile. Use them in both savoury dishes and sweet desserts. Grind them to make almond meal for gluten free baking; crush them with a food processor to make almond milk; or add them to breakfast cereals and smoothies. Combine them with Brazil nuts and cashews to make ABC butter or spread. Many people also enjoy eating raw almonds as a healthy snack.

30g serve = 30 almonds

Walnuts

Walnuts are an excellent source of omega-3 fats and polyphenols, powerful antioxidants that protect the body’s tissues from damage. They contain polyunsaturated fats (good fats!), copper, magnesium, manganese, niacin and folate.

Walnuts are wonderfully versatile and can be used in many savoury and sweet dishes. They are particularly delicious roasted. Chop and use them raw in muffins and cakes; combine with basil, olive oil and parmesan to make pesto; or roast and toss them on a salad for added fibre and texture.

30g serve = 10 whole walnuts or 20 walnut halves

Hazelnuts

Hazelnuts are high in fibre and vitamin E, an antioxidant which may help reduce the risk of heart disease. They are a source of monounsaturated fats, copper, magnesium, manganese, thiamin, niacin, and folate, and naturally low in sugar and sodium.

Enjoy them with chocolate or in sweet desserts such as cakes or tarts. Hazelnuts can be ground for use in gluten free baking.

30g serve = 20 hazelnuts

Brazil Nuts

Brazil nuts are rich in selenium, a powerful antioxidant that helps maintain resistance to disease. They are naturally low in sugar and sodium, and a good source of copper, zinc, thiamin, niacin, vitamin E and magnesium.

Enjoy them inside a fresh date or pitted prune, or combine them with almonds and cashews to make ABC butter. Chop and add to your morning muesli or smoothie.

30g serve = 10 Brazil nuts

Pecans

Pecans are an excellent source of omega-3 fats and manganese, an important mineral for activating enzymes. They are rich in polyphenols which act as powerful antioxidants. They contain polyunsaturated fats, fibre, magnesium, thiamin and vitamin E, and are naturally low in sugar and sodium.

Use them to make the ever popular pecan pie or add them to muffins and cakes. Roast and toss them on a salad for added fibre and texture. Add them to your morning muesli or smoothie.

30g serve = 15 pecans

Best way to store nuts

Store nuts in an airtight bag or container in a cool, dry place. They can be stored in the fridge or freezer, but bring them back to room temperature for best flavour before eating.

Why choose Ditters for nuts?

Ditters is an established food brand based in Adelaide South Australia, known for finest quality nuts, fruit cake, glacé fruit, dried fruit, chocolate and gift hampers. We’ve been delighting customers since 1918 with our distinctive and delicious fruit and nut products.

We sell raw and roasted nut products for home use and gift giving, offering worldwide delivery and personalised gift messaging when you order a gift online for a loved one. Click below to visit our online shop.