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Are nuts good for you? How many should you eat a day? Are some nuts better than others? Accredited Practising Dietitian, Kay Chiam, answers some of the most common questions about this nutrient-packed snack. 

Small but聽mighty聽

Nuts have the reputation of being a healthy food option and continues to confirm their role in promoting good health. They are rich in heart-healthy fats, plant-based protein, fibre, and essential vitamins and minerals. Nuts are a simple yet effective addition to a well-balanced diet. Whether you are sprinkling pine nuts over a salad or snacking on walnuts, these tiny foods deliver big benefits.  

Are聽nuts聽good for聽you?聽

Absolutely. Nuts contain unsaturated fats, which help reduce LDL (bad) cholesterol and lower the risk of cardiovascular disease. They are also rich in antioxidants such as selenium and vitamin E, which help reduce oxidative stress and inflammation.  has shown that regular nut consumption is linked to a lower risk of cardiovascular disease, cancer-related deaths, and overall mortality. 

贬辞飞听尘耻肠丑听蝉丑辞耻濒诲听测辞耻听别补迟?听

The recommend eating one 30g serving of nuts, roughly a small handful, regularly as part of the protein foods group. This portion provides a balanced mix of healthy fats, protein, and fibre without excessive calorie intake. 

What does 30g of nuts look like?聽

• 20 almonds or hazelnuts  

• 10 whole walnuts  

• 15 cashews, macadamias, or pecans  

• 4 chestnuts 

• 30 pistachio kernels  

• 2 tablespoons pine nuts 

础谤别听蝉辞尘别听苍耻迟蝉听产别迟迟别谤听迟丑补苍听辞迟丑别谤蝉?听

Each nut variety provides unique nutritional benefits: 

• Almonds are rich in calcium and vitamin E, which support bone and skin health 

• Walnuts are high in omega-3 fatty acids, supporting brain and heart function 

• Brazil nuts provide selenium, which is an important mineral for immune and thyroid health. Just one Brazil nut per day provides the recommended daily intake (RDI) of selenium for men and women. 

• Cashews contain iron and zinc, supporting immune function and energy level 

• Pistachios are rich in antioxidants (lutein and zeaxanthin), which promote eye health 

• Macadamias offer monounsaturated fats, which help in reducing inflammation 

• Hazelnuts are loaded with folate and vitamin E that promote cardiovascular and cognitive health  

Instead of focusing on one 鈥渂est鈥� nut, the key is to aim for variety. A good mix of different types of nuts can ensure a broader intake of nutrients and keep your meals or snacks interesting.  

Tips for聽including聽nuts in聽your聽diet聽聽

• Choose raw or dry-roasted nuts to avoid nuts that are high in added salt, sugar, or oil (e.g. fried) 

• Nuts are energy dense so stick to the recommended 30g per day

Add nuts by:

• tossing them into salads or stir-fried vegetables 

• blending them into smoothies 

• spreading nut butters onto toast/crackers 

• using them as a crunchy topping for yoghurt and breakfast cereals.  

Recipe suggestion Lower carb granola

A handful of health聽

Nuts are a versatile, nutrient-rich food that can easily fit into any lifestyle. Whether you’re aiming to improve heart health, manage weight, or simply enjoy a satisfying snack, a daily handful of nuts can make a meaningful difference.