Why you should eat nuts every day

The boundless health benefits of nuts are now well recognised; it’s the good fats and fibre, plus vitamins, minerals and protein that make them so important to include in your diet, from a daily snack to a breakfast staple every morning. And of course, the outstanding benefits of nuts inspired Irrewarra’s More Nuts and Honey Granola variety too!

When we first created Irrewarra’s Original Recipe Granola, we incorporated plenty of healthy ingredients, including Australian oats, sunflower seeds, pumpkin seeds, raisins, currants plus delicious almonds and walnuts.

But when Irrewarra founder Bronwynne discovered consuming 10-15 nuts per day could lower the risk of heart disease by 50% – thanks to reading The Cell Factor by leading Australian cardiologist Dr Ross Walker – she decided to add an extra variety to the Irrewarra granola range with even more nuts. You can read more about the story behind our crunchy granola here.

Bronwynne always loved muesli, and after discovering the indulgent baked version – granola – in 2003 she used the recipe from a vegetarian cookbook as a starting point to make a batch for Irrewarra’s café. The final recipe included a good hit of spice, Australian eucalyptus honey and dark dried fruits (with plenty of antioxidants) plus added seeds and nuts. This made a granola that was rich and full flavoured – the perfect match for tangy Greek yoghurt – to be served in the Irrewarra café, and it soon became a mainstay on the menu.

Demand grew and grew for Irrewarra’s granola, with this first recipe becoming our “Original Recipe”, and the range quickly expanded to include four delicious varieties, including our More Nuts & Honey Granola.

Packed with – as the name suggests – plenty of Australian grown nuts, including almonds, walnuts, macadamias and hazelnuts, the More Nuts & Honey Granola is an easy (and delicious!) way to supercharge your diet with the goodness of nuts. If you’re looking for plenty of energy to fuel your day, enjoy a bowl full of granola with cold milk, a spoonful of yoghurt and fresh fruit. If you’re looking for something lighter, sprinkle the granola on fat free yoghurt with fresh fruit.

In The Cell Factor, Dr Walker recommends eating just 10-15 nuts, preferably in the morning, to receive a huge range of health benefits. Nuts are:

  • - High in protein and fibre to keep you satiated 
  • - Rich in L-arginine, improving blood flow to the heart and muscles
  • - A great source of unsaturated fats to support vital bodily functions
  • - Rich in vitamins and minerals including vitamin E, calcium and selenium
  • - A source of polyphenols, which may prevent cardiovascular and neurodegenerative disease

Read on to discover more about the small but mighty superfoods in every bowl of More Nuts & Honey Granola.


Packed with protein and fibre to keep you satisfied, a serve of almonds also contains 48% of your recommended dietary intake of vitamin E! This powerful antioxidant helps protect cells from damage and boosts your immune system.

At Irrewarra, we roast our almonds to deepen flavour and maximise crunch – so not only are they good for you, but extra delicious too.


Rich in polyunsaturated fats including Omega-3 fatty acids and linoleic acid, studies have shown walnuts can support healthy heart and brain function.

This versatile nut is also a bountiful source of vitamins and minerals including folic acid, copper and phosphorus, plus melatonin to help regulate your body clock. 


Not only are these Australian indigenous nuts a fantastic on-the-go snack, they are high in healthy monounsaturated fat, proven to lower the rate of heart disease by decreasing cholesterol.

The fibre found in macadamias also promotes digestion and gut health, with studies linking a healthy digestive system to improved mood and wellbeing. 


A fantastic source of antioxidants, hazelnuts also contain micronutrients including calcium, magnesium and selenium. 

Hazelnuts are high in oleic acid, which promotes heart health, and research suggests that the fibre, polyphenols and unsaturated fatty acids in hazelnuts can help to improve gut health. 

Hazelnuts have also been found to contain tryptophan, an amino acid not produced by the body but essential for manufacturing protein and chemicals such as serotonin.

As well as healthy nuts, in each packet of Irrewarra Granola you’ll find Australian oats – a natural superfood themselves – plus a variety of seeds (sunflower, sesame and pumpkin) combined with our secret blend of spices and a dash of local honey for that irresistible Australian flavour.

Learn more about the story behind Irrewarra’s delicious, chunky granola.

Shop Irrewarra’s artisan Granola range here.