Pick your favourite nut

• Almonds: 

Protein, calcium and vitamin E 

• Brazil nuts: 

Fibre and selenium: just two brazil nuts a day provide s 100% RDI for selenium for an adult 

• Cashews: 

Plant-based iron and a low GI rating 

• Chestnuts: 

Low GI, fibre and vitamin C (although much vitamin C is lost during co oking) 

• Hazelnuts: 

Fibre, potassium, folate, vitamin E 

• Macadamias: 

Highest in monounsaturated fats, thiamin and manganese 

• Pecans: 

Fibre and antioxidants 

• Pine nuts: 

Vitamin E and the arginine amino acid 

• Pistachios: 

Protein, potassium, plant sterols and the antioxidant resve ratrol 

• Walnuts: 

Plant omega 3 and antioxidants