Almonds - Almonds are used in a variety of both sweet and savoury dishes. As sources of vitamins and minerals, almonds are superb, as well as protein they are a good source of magnesium, phosphorous, zinc, calcium, folic acid and vitamin E. Almonds are also high in monounsaturated fats – good fats.

Brazil Nuts - The main use for Brazil nuts today is in cakes, biscuits and ice-cream. Being high in protein and one of the larger nuts, Brazil nuts are great for that energy boost. These nuts are also packed with copper, selenium, niacin, magnesium, fibre, and vitamin E.

Cashew Nuts - Cashew nuts can be eaten as snacks or used in combination with other foods such as salads and desserts. They are commonly added to Indian cooking, such as curries and rice dishes. When adding cashews to hot food, they should be added just before serving since they soften quickly when cooked. Not only do cashews have a lower fat content than most other nuts, approximately 65% of their fat is unsaturated fatty acids, plus 90% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. In addition to their healthful monounsaturated fats, cashews are a good source of copper, magnesium and zinc.

Coconut - The fruit of the coconut takes 12 months to develop from flowering to maturity. Coconut can be used in a number of different ways, both in savoury and sweet dishes. Coconut and its milk are both high in protein and fats.

Hazelnuts - Hazelnuts, or filberts, are sweet, acorn-shaped nuts, and although they may be small, they're packed with nutrients. High in dietary fibre, potassium, calcium, magnesium, selenium and vitamin E, hazelnuts are nutritious as well as tasty; they also have many culinary uses.

Macadamias - Macadamias are considered the world’s finest nut and are the only native Australian plant to become an international food. Their delicate flavour, versatility and crunchy texture make them a delight to consume. Also they contain a range of nutritious and health promoting constituents and form an important part of a healthy diet. Macadamias contain no cholesterol as they are a natural plant food. Macadamias do not contain any trans-fatty acids. The oil in macadamias is largely monounsaturated which is often described as the “good oil”. Macadamias also contain significant levels of protein and fibre.

Peanuts - Peanuts are actually a member of the pea family and are not true 'nuts'. Peanuts are also known as Groundnuts as the pods develop after the pollinated flower stalk has grown down into the soil, where the nuts develop, so the peanuts have to be dug out of the soil to be harvested. Peanuts are extremely nutritious due to their high protein and oil content, they are also rich in vitamins B and E. Peanuts are a very good source of monounsaturated fats, niacin, folate and magnesium. The nuts themselves are eaten salted and roasted as snacks and are also used in many different dishes.

Pecans - Pecans are used in abundance in cooking especially in cakes, breads and cookies. Pecans belong to the same family as the walnut and have the same distinctive brain-like shape and texture. As with all nuts, pecans are an important source of vitamins and minerals. They are particularly high in vitamins A, B and E, calcium, phosphorous, magnesium, potassium and zinc.

Pepitas - Pepitas like most seeds and nuts contain predominantly polyunsaturated fat. The whole seed contains all essential amino acids, soluble fibre, and vitamins. Pepitas are also a good source of protein and they contain vitamin E, magnesium, potassium, some B-complex vitamins, iron, magnesium and zinc.

Pine Nuts - The familiar pine tree is the source of one of the tastiest nuts, the pine nut. Pine nuts are the seeds that grow inside the cones of the Stone Pine tree. The best thing about pine nuts is their high concentration of monounsaturated fat and full of vitamins A, C and D. As a rich source of protein the pine nut is used in many different dishes, especially vegetarian specialities.

Pistachio - The open shell of the pistachio means that it is the only nut that can be roasted or salted while it is still in its shell. Pistachios are most often eaten as a simple snack, straight out of their shell. Pistachios are a popular snack food and are used to make a variety of sweet and savoury foods, from ice cream to pâtés. Besides their beneficial monounsaturated fats, they are low in saturated fats and are a good source of calcium, magnesium, phosphorous, potassium, iron and folate as well as protein.

Sesame Seeds - Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch in cooking. Not only are sesame seeds a very good source of calcium, magnesium, copper and iron, they are also a good source of manganese, zinc, vitamin B6 and fibre. They are popular in many Asian dishes as well as being the main ingredients of tahini and the Middle Eastern sweet ‘halvah’.

Sunflower Seeds - Sunflower seeds are one of the most commonly available seeds. Often used on top of bakery products, this annual plant belongs to the daisy family. A handful of sunflower seeds will take care of your hunger, while also enhancing your health by supplying significant amounts of vitamin E, magnesium and selenium. The seeds can be eaten whole, raw or cooked, added to breads and cakes, or sprinkled over salad or breakfast cereals. A good source of potassium and phosphorous, sunflower seeds also contain protein, iron and calcium.

Walnuts - There is no better snack or easier way to add extra nutrition, flavour and crunch to a meal than by adding a handful of walnuts. This delicious nut is a very good source of omega-3 essential fatty acids. They are an excellent source of monounsaturated fats - 84% of the fat found in walnuts is healthful monounsaturated fat. Other benefits include being good sources of copper and manganese.