Nuts & Oil Seeds


A nut is a fruit composed of a hard shell and a seed, which is generally edible.

Most seeds come from fruits that naturally free themselves from the shell, unlike nuts such as hazelnuts, chestnuts, and acorns, which have hard shell walls and originate from a compound ovary. The general and original usage of the term is less restrictive, and many nuts, such as almonds, pecans, pistachios, walnuts, and Brazil nuts,are not nuts in a botanical sense. Common usage of the term often refers to any hard-walled, edible kernel as a nut.



Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid and linolenic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium. Nuts are most healthy in their raw unroasted form. because up to 15% of the fats are destroyed during the roasting process.[citation needed] Unroasted walnuts have twice as many antioxidants as other nuts or seeds. It is controversial whether increasing dietary antioxidants confers benefit or harm.


People who consume nuts regularly are less likely to develop coronary heart disease (CHD). Nuts were first linked to protection against CHD in 1993.Consumption of various nuts such as almonds and walnuts can lower serum low density lipoprotein (LDL) concentrations. Although nuts contain various substances thought to possess cardioprotective effects, their omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response. Nuts have a very low glycemic index (GI)due to their high unsaturated fat and protein content and relatively low carbohydrate content.[13]Consequently, dietitians frequently recommend that nuts be included in diets for patients with insulin resistance such as Type 2 diabetes mellitus. One study found that people who eat nuts live two to three years longer than those who do not.However, this may be because people who eat nuts tend to eat less junk food.

This table lists the percentage of various nutrients in four unroasted seeds

Name Protein Total Fat Saturated Fat Polyunsaturated Fat Monounsaturated Fat Carbohydrate
Almonds 21.26 50.64 3.881 12.214 32.155 28.1
Peanuts 23.68 49.66 6.893 15.694 24.64 26.66
Pistachio 20.61 44.44 5.44 13.455 23.319 34.95
Walnuts 15.23 65.21 6.126 47.174 8.933 19.56