The protein content of nuts is around 10-25%, making them a great alternative to meat as a source of protein. And because it's plant protein, there's no cholesterol and very little saturated fat involved.

Nuts are still high in fat however - up to 73% of a nut can be fat - but the fat is monounsaturated and polyunsaturated fat, or "good" fat, which helps to lower cholesterol levels and reduce the risk of heart disease. Nuts are also an excellent source of omega-3 fatty acids, which are vital for good heart and body health.

The carbohydrate content of most nuts is fairly low, at around 14%, and is largely fiber-based. Each small serving of nuts gives you around 1g of fiber, the equivalent of a slice of whole grain bread or one banana.

Nuts also contain a glut of health-enhancing vitamins, minerals and phytochemicals including flavonoids - which help to reduce the number of free radicals in the body - isoflavones, phenolic compounds, ellagic, amino and folic acids, vitamins E and B6, magnesium, zinc, iron, calcium, copper, selenium and potassium.