Fruits | Nuts benefits a lot to the over all body and are considered to be good sources of fibers and nutrients, vitamins B, vitamin E, minerals such as iron, zinc, potassium, magnesium, anti-oxidant minerals, and anti-oxidant compounds. Your heart thanks you! Health Benefits of Eating Nuts In general, nuts are good sources of fat, fiber and protein . Much of the fat in nuts and seeds is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy. Plant Stanols are naturally-occurring in nuts and seeds and help lower your cholesterol by acting like cholesterol in your digestive track and fooling your body into thinking you have enough cholesterol. Nuts we commonly think of as seeds. Nuts and seeds contain a good mixture of protein, fiber, and fat. The real cholesterol then just leaves your body through the digestive process without getting absorbed. 18 No. Nut and Seeds Benefits. Cashews and Almonds are high in omega-3 fatty acids, protein and fiber and are a low-calorie option. It lists the name, serving, carbohydrates, calories, dietary fiber and total fat of each item. 8 Excellent Benefits of Nuts for Supporting your Health! This page is a chart about different nuts and seeds. Sep 18, 2017 - NUTS, GRAINS & SEEDS NUTRIENT CHART Note that only those nutrients which appear in significant quantities are listed. Nuts and seeds both help reduce the levels of inflammation in your body, according to the Linus Pauling Institute, which might reduce your risk of heart disease. New Printable Nutrient Charts You also need protein for energy.