We’re Australia’s voice for the vital role nuts play in good health and nutrition. We inspire people to enjoy a healthy handful of nuts every day. An initiative of the Australian nut industry, we also work closely with health professionals, government, and other bodies to improve the nutritional reputation of nuts.

Enjoy a healthy handful of nuts every day.

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Nuts are a vegetarian’s BEST friend. If you follow a vegetarian diet, certain nutrients require special attention – and that’s where nuts can help ⭐️

-  Protein: Nuts pack a protein punch, with 10-20g plant protein/100g 
-  Iron: Nuts contain non-haem iron, and cashews boast the most (at 5mg/100g) 
-  Zinc: The top three nuts for zinc content are 1. Cashews, 2. Pine nuts and 3. Brazil nuts
-  Calcium: Nuts provide useful amounts of calcium – particularly almonds, which contain 265mg/100g
-  Omega-3 fats: Walnuts are one of the few plant sources of omega-3 fatty acids.

Try adding a handful of nuts to:
🌰 Smoothies
🌰 Brekkie cereal, yoghurt or fruit
🌰 Bowl food, like poke bowls 
🌰 Fresh salads
🌰 Pastas
🌰 Stir-fries and curries

Vegetarian or not, the goal is 30g (a handful) of nuts daily! 

Link in our bio for more on nuts in a vegetarian diet ☝

#VegetarianMonth #WorldVegetarianMonth #vegetarian #vegetariandiet #nuts #nutsforlife #healthyhandful #plantfoods #plantbased #nutritious #plantprotein

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