Macadamia nuts

These nuts also contain small amounts of selenium (has important antioxidant properties, thus protecting the body from cancer), calcium (builds bones and teeth), phosphorus (builds bones and teeth), potassium (regulates the body's fluid balance), iron (essential for red blood cell function and enzyme activity) and magnesium (promotes energy release and bone growth).

Although the energy value of these nuts is relatively high, macadamias contain no cholesterol.

Like all other varieties of nuts, macadamias also contain antioxidants associated with a decreased risk of certain types of cancer, like breast, cervical, gastrointestinal, lung, stomach and prostate cancer.

To reduce sodium and added fats in the diet, avoid salted, oil-roasted macadamia nuts. Rather choose the plain roasted ones.

Let these nuts form part of a healthy, balanced diet: add a few macadamia nuts to a green salad or even a fruit salad or snack on them between meals.

Twelve macadamia nuts count as one serving (30 g). Unfortunately this variety of nut has a high fat content, although its fats are monounsaturated. Don't eat more than three servings of macadamia nuts per week, making sure that you substitute other fatty foods with these nuts. Don't just add them on to your diet without cutting out other fats.