The number of nuts you should eat every day (and why you don't need to activate them)

What most of us refer to as 'nuts' actually aren't nuts at all. A variety is best Nuts and nutrients: Almonds: High in protein, vitamin E and especially high in calcium High in protein, vitamin E and especially high in calcium Brazil nuts: High in fibre and the richest known source of selenium High in fibre and the richest known source of selenium Cashews: High in copper, zinc and iron High in copper, zinc and iron Hazelnuts: High in fibre, potassium, folate and vitamin E High in fibre, potassium, folate and vitamin E Macadamias: High in monounsaturated fat, thiamine and manganese High in monounsaturated fat, thiamine and manganese Peanuts: High in protein High in protein Pecans: High in fibre and antioxidants High in fibre and antioxidants Pine nut: High in zinc, iron and the amino acid, arginine High in zinc, iron and the amino acid, arginine Pistachios: High in protein, potassium, plant sterols and the antioxidant resveratrol High in protein, potassium, plant sterols and the antioxidant resveratrol Walnuts: High in alpha linoleic acid: plant omega 3 and antioxidants Sources: Dr Stanton, Dr Brown and Nutrition Australia It's users choice when it comes to which nuts to buy and eat, but if health and nutritional benefits are on your mind, you'll want to mix it up, University of Otago's Department of Human Nutrition Associate Professor Rachel Brown says. "Some studies show that if you roast nuts at really high temperatures, you'll lose nutrients but if you're roasting at lower temperatures at home, the losses are negligible," Dr Brown says. Ones that are high in polyunsaturated fats like walnuts, pine nuts and Brazil nuts are best consumed quickly or stored in the fridge or freezer to ensure they remain fresher for longer, says Dr Brown. Yes, most nuts are full of fat but it's "good fat", with the exception of coconuts, which are very high in saturated fat, says Dr Stanton.