Nutty about nuts: The nutrient-dense powerhouses

Dynutmite comes in small packages. Nuts can certainly be classed as a superfood, as they are literally packed with all things good: healthy fats, protein, fibre, and essential minerals.

Nuts such as almonds and walnuts are often referred to by health organisations as falling in the superfood category due to their exceptional health profiles.

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While “superfood” is actually a marketing term rather than a scientific or formal medical classification, it accurately describes foods that are nutrient-dense wholefoods.

Raw vs roasted nuts

Preferably, eat your nuts raw, as this is generally considered the healthier option. This way they retain maximum heat-sensitive antioxidants and delicate healthy fats without any added sodium or oils.

However, roasted nuts have pros as well. They are safer from foodborne bacteria and are sometimes easier to digest, hence both choices are highly nutritious. Moderation, though, is key.

Here’s how they compare:

Nutrient & Calorie Differences: Raw nuts retain higher levels of antioxidants (like polyphenols) and vitamins. Roasting damages some of these. Roasting also results in water evaporation, meaning roasted nuts are slightly higher in calories and fat per gram.

Digestion & Toxins: Roasting breaks down phytic acid (an “anti-nutrient”) and kills potentially harmful bacteria like Salmonella. This makes nutrients easier to absorb.

Added Oils & Salt: Many commercially roasted nuts are cooked in heavy oils and are heavily salted. This increases heart disease and blood pressure risks. Opt for dry-roasted nuts as a healthier alternative.

Fat Damage: The high heat of roasting can degrade delicate omega-3 and omega-6 fatty acids, potentially creating free radicals.

Which should you choose?

Eat raw: Nuts such as walnuts and pecans with high polyunsaturated fat content.

Eat roasted: Almonds and cashews – high monounsaturated nuts – digest easier when roasted.

Nutrient comparison for standard varieties of nuts based on a standard 28g serving.

Nut VarietyCaloriesProteinTotal FatCarbsKey Nutrient SpotlightBest For Almonds164 kcal6 g14 g6 gVitamin E (37% RDA), CalciumBone health & skin glow Peanuts166 kcal7 g14 g 6 gBiotin (17% RDA), FolateMuscle repair & satietyWalnuts185 kcal4 g18 g4 gOmega-3 ALA (2.5g)Brain & heart functionPistachios159 kcal6 g13 g8 gPotassium, Vitamin B6Weight managementCashews 157 kcal5 g12 g8 gMagnesium (20% RDA), ZincEnergy & immune supportBrazil Nuts185 kcal 4 g19 g3.5 gSelenium (777% RDA per nut)Thyroid healthPecans196 kcal3 g20 g4 g Manganese (58% RDA)Antioxidant defenceMacadamias204 kcal2 g22 g 4 gMono-unsaturated fatsReducing cholesterol Enjoy the goodness. Image: Stockvault

Key micronutrient comparison per 28g serving, highlighting the highest mineral and vitamin content for each nut variety.

Nut VarietyMagnesiumCalciumIronZincVitamin EOther Notable MicronutrientAlmonds76 mg76 mg1.0 mg0.9 mg7.3 mgRiboflavin (Vitamin B2): 0.3 mgBrazil Nuts 106 mg 45 mg0.7 mg1.1 mg1.6 mgSelenium: 544 mcg (989% DV)Cashews83 mg10 mg1.9 mg1.6 mg0.3 mgCopper: 0.6 mg (69% DV)Macadamias36 mg24 mg1.0 mg0.4 mg0.2 mgManganese: 1.2 mg (51% DV)Peanuts48 mg26 mg1.3 mg0.9 mg2.4 mgNiacin (Vitamin B3): 3.4 mgPecans34 mg20 mg0.7 mg1.3 mg0.4 mgManganese: 1.3 mg (56% DV)Pistachios34 mg30 mg1.1 mg0.6 mg0.6 mgVitamin B6: 0.5 mg (28% DV)Walnuts44 mg28 mg0.8 mg0.9 mg0.2 mgCopper: 0.4 mg (47% DV)

Macadamia nuts and peanuts (technically a legume) have the lowest nutritional value and a higher calorie density than other nut options.

Moderation

Granted, nuts have many health benefits, but are still high in calories. Moderation is key. It’s best to stick to the recommended portion size,  which is a small handful (30g), as part of your daily balanced diet if you’re watching your weight.

Caution: Eating too many Brazil nuts can lead to toxic levels of selenium in the body (selenosis) and can be the cause of diarrhoea, nausea, bad breath, skin rashes/lesions, nerve pain and fatigue. In rare cases, extremely high levels can cause kidney failure, cardiac arrest and even death.

Selenium Limits and Content

Safe daily limit: 400 micrograms (mcg) per day for adults.

Amount in nuts: A single Brazil nut contains about 68 to 96 mcg of selenium. Eating just 4 to 5 nuts can reach or exceed the daily safe upper limit.

Toxic dose: Extreme toxicity requiring massive amounts (around 5,000 mcg or roughly 50 nuts at once) can be life-threatening. However, chronic overconsumption over a period of time is the more common danger.

Limit intake: Not more than 1 to 3 Brazil nuts a day to be safe.

Go nutty, be healthy!

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