Snackable nutrition

Fruit and nuts: Healthy snacks that satisfy and support wellness

We all love a good snack. Whether it’s a mid-morning treat with your cup of coffee or a post-workout treat, we rarely stick to the conventional three meals a day because, well, that would be boring wouldn’t it?

As much as we love snacking, it can be a nightmare trying to decide on a snack that’s both satisfying and nutritional. That’s where fruit and nuts come in! Not only are they accessible and easy to snack on, they offer a number of nutritional benefits and will leave you feeling fuller for longer.

They are healthy snacks to suit every taste, so grab a handful today and start making the most of the below benefits.

Full of antioxidants

Nuts contain micronutrients called polyphenols which are packed with antioxidants. Consuming antioxidants help control the level of free radicals in the body – having too many may lead to diseases and other health risks.

Great source of fibre

Fibre is the talk of the town at the minute but don’t dismiss this food group as just another fad. Fibre is essential for maintaining a healthy digestive system and promoting a healthy gut. Almonds, pistachios, hazelnuts and pecans are just a few of the nuts that contain high levels of fibre – throw a few on your morning porridge or pack some in a snack pot to graze on throughout the day.


The high fat and fibre content of nuts makes them super filling so they’re a great choice for those trying to cut back on the calories. Yes, they’re higher in fat but this doesn’t mean you will pile on the pounds. A handful is likely to satisfy your hunger for longer, making you less likely to reach for an impulse snack.

Reduce your risk of heart problems

Even if you don’t love nuts, your heart most certainly does. Studies show that consumption of nuts can increase LDL particle size, lowering the risk of heart disease. Nuts can also help raise HDL cholesterol, improve artery function and also have other health benefits. So show nuts some lovin’ if you want to reap the cardiovascular benefits.

Boost your immune system

Many of us live a fast-paced lifestyle with our careers, social lives and keeping fit taking up most of our waking hours. Nuts are high in vitamins E and B, as well as magnesium, all of which help to boost the immune system. A strong immune system is vital for those living in the fast lane, helping to fight illness during periods of high stress.

Improve your cardiovascular health

A diet rich in fruit can lower your risk for heart disease. Potassium, which can be found in bananas, may help the body maintain a healthy blood pressure. Consuming a small portion of fruit regularly lowers your risk of developing cardiovascular disease. Fruits such as oranges, grapefruit, and lemons are the fruits most likely to help boost cardiovascular health.

Lower the risk of developing cancerxi

Studies have shown fruit can help reduce the risk of some cancers. Fruit may add an additional layer of cancer-fighting protection.

Improve vision

Do you want to keep your peepers healthy? You may be able to prevent cataracts and macular degeneration when you pile on fruit. A study found that lutein and zeaxanthin found in fruit could be responsible for the positive effects on eye health.

Reduce the risk of diabetes

Eating too much sugar can contribute to weight gain, which may lead to higher blood sugar levels and prediabetes. These are both risk factors for type 2 diabetes. Fruit contains many vitamins, minerals, and fibre, but they also have a high natural sugar content. However, this makes them great as a replacement for when you are craving something sweet to snack on. Choosing fresh fruit and limiting the intake of fruit juice or smoothies can help reduce a person’s overall sugar intake.

Improve digestive health

The fibre content of fruit helps keep your digestive system running smoothly. A diet rich in fibre (but don’t forget to drink plenty of water) is a great way to stave off constipation and keep you healthy and comfortable.