Nuts and seeds have become popular as scientists continue to find their positive health benefits. Most nuts and seeds are rich in Vitamin E and potassium as well as good sources of fiber and other minerals, including calcium, iron, magnesium and zinc. Many also contain folate, niacin and other B vitamins. Nuts and seeds are a good source of protein, especially when combined with legumes, and play an important role in vegetarian diets.

While it is true that they contain fat, this is a part of what makes many nuts and seeds good for you. Most contain monounsaturated and polyunsaturated fats, which help lower cholesterol levels when they replace saturated fats in your diet. Other research has shown that including some of this healthy fat can be a benefit to people trying to lose weight. Some nuts, such as walnuts contain heart-healthy omega-3 fats, and some also contain plant chemicals which offer protection against cancers. The downside is that eating large amounts can quickly add up in calories. Excessive amounts at one time can also cause indigestion.