How many nuts should you be eating?

Ever wondered how just many nuts you should be eating to make them a healthy, daily habit that helps you achieve your body goals? BUF Girls to the rescue!Whether you’re a nut lover or a newbie to these nutrition packed gems, we’re jumping on board with the Nuts For Life #nuts30days30ways challenge to bang the drum and encourage more Aussies to up their nut intake.Nuts are a nutrient dense food and naturally low in sugar – that means a small handful a day can help supercharge your health and body shaping results.There’s no evidence that nuts cause weight gain as part of a healthy diet, in fact a small 30g handful a day can help with weight loss and boost your energy.Just like people, every kind of nut has a unique energy value and nutrient profile, so if you want it broken down, here we go…

Almonds

Serve = 20Benefits = rich in fibre, healthy fats and also vitamin E, almonds are great for your skin and excellent for controlling blood glucose levels, which makes them perfect for maintaining energy.Best for = great skin seekers and those with insulin resistance or rollercoasting energy levels

Brazil Nuts

Serve = 10Benefits = rich in selenium, a vital mineral and antioxidant that can enhance mood, strengthen hair and nailsBest for = those days when you just don’t feel yourself and need a mood and focus boost!

Cashews

Serve = 15Benefits = the highest nut in plant iron and super yummy too ;)Best for = great snack for vegetarians when mixed with vitamin C rich foods such as cherry tomatoes, citrus fruits, kiwis, apricots or berries. Also great for helping gym junkies recover from their sessions!

Chestnuts

Serve = 4Benefits = super low in fat for a nut, but unlike other nuts contain low GI slow release carbs for increased energy and contain vitamin C too for an immunity boostBest for = Paleo foodies or those with gluten intolerance can use chestnut flour as a great gluten-free alternative

Hazelnuts

Serve = 20Benefits = high in fibre and B-group vitamins plus the stripy brown skins are rich in antioxidants and can even help stimulate digestionBest for = a digestive boost and increased energy

Macadamias

Serve = 15Benefits = full of healthy monounsaturated fats that lower cholesterol and improve heart healthBest for = Keeping your heart happy and filling you up

Pecans

Serve = 15Benefits = super yummy and also great for cholesterol lowering, pecans also contain metabolism loving thiaminBest for = helping the body convert carbohydrates into energy for the body to utilise

Pine nuts

Serve = 2 tablespoonsBenefits = pine nuts contain plenty of skin-loving zinc and are also rich in vitamin E and contain niacin and manganese. They were also once rumoured to be a potent aphrodisiac!Best for = helping out with problem skin and maybe even boosting libido ;)

Pistachios

Serve = 30Benefits = contains muscle-building protein and the gorgeous green and purple colour means colourful carotenoids good for vision.Best for = improved performance – perfect your PB

Walnuts

Serve = 9 walnut halvesBenefits = loaded with plant omega-3 fats that are great for your heart and brainBest for = controlling cholesterol, protecting your heart and nourishing your brainGet involved with the Nuts For Life challenge by posting your nutty eats on social media and tagging #nuts30days30ways to inspire your community and also to be in the running for some epic weekly prizes!Facebook - @nuts4lifeTwitter - @NutsForLifeInstagram - @nuts_for_life