We all know it: that little hunger pang in between meals. And when the urge is strong, it's easy to reach for unhealthy snacks like crisps or chocolate. But there is an alternative that is not only delicious, but also good for your health: Nuts.

Whether almonds, walnuts or cashews – these little superfoods are the perfect combination of nutrients and enjoyment. Here are 4 convincing facts about nuts:

1. Rich in nutrients
Nuts are an excellent source of healthy fats, especially unsaturated fatty acids such as omega-3 and omega-6. They also contain protein, fibre, vitamins (e.g. vitamins B and E) and minerals.

2. Perfect source of energy
Thanks to their combination of healthy fats, protein and fibre, nuts provide long-lasting energy. They ensure that blood sugar levels remain stable and help to prevent cravings.

3. Good for the brain and heart 
Walnuts contain a lot of lecithin – and this activates the nerve pathways in the brain. Studies also show that regular consumption of nuts can reduce the risk of cardiovascular disease. This is partly due to their high content of unsaturated fatty acids, fibre and antioxidants. These components help to lower cholesterol levels.

4. Versatility
One of the great advantages of nuts is their versatility. Whether pure, in cereal or as a topping for salads – nuts go well with almost any dish or occasion.

What should you look out for?
Of course, the same applies to this snack: It's the quantity that counts. Nuts are high in calories, which is why no more than a handful per day (approx. 25 grams) is recommended. You should also opt for untreated and unflavoured varieties. When roasted, for example, valuable nutrients are lost. Salted nuts increase your salt intake.

To summarise: Nuts are a nutritious, tasty and a practical snack that not only fills you up, but also has positive effects on your health.

Your Dole team wishes you lots of fun with healthy snacking