Nuts and fruit seeds ( like melon seeds) are an excellent source of omega-3(n-3) fatty acids, alpha-linolenic acid, anti-oxidants, calcium, phytochemicals, vitamins, Flavonoids, minerals like selenium and magnesium. They promote heart health, skin health, prevent allergies, and strengthen the immune system and healthy lipid levels in the blood.

In addition, nuts are a good source of dietary fibre, essential fatty acids and plant protein. They also contain vitamins, such as folic acid, niacin and vitamins E and B6, and a range of minerals, including iron, magnesium, copper, zinc, selenium, phosphorus and potassium. Phytochemicals, are biologically active components which have important health properties.

All nuts are relatively high in fat and calories and as a result, earlier, they were not regarded as potential components of a healthy diet. However, most of the fatty acids in nuts are monounsaturated. Various scientific research has shown that replacement of saturated fatty acids in the diet by monounsaturated or polyunsaturated fatty acids can lower blood levels of low-density lipoprotein cholesterol (LDL or the 'bad' cholesterol).

Heart health
Eating nuts more than once a week is associated with a decreased risk of cardiovascular disease. Diets with nuts have a greater benefit on the lipid profile of the blood lipid ( e.g. cholesterol lowering) as compared to diets without nuts.

Besides having beneficial effects on blood lipids (fats), nuts may protect against heart disease through other mechanisms. All nuts are very healthy, but walnuts and almonds are particularly so.