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Benefits of Nuts Nuts are a preferred source of protein in a plant-based diet. Nuts and seeds offer a healthy source of fat, which can boost the absorption of fat-soluble nutrients. Nuts are also an excellent source of minerals (especially dry roasted) and Vitamin E. Their antioxidant content puts nuts as a group near the top of the list of healthy foods. Keep in mind the nut group does not include betel nuts (which have been shown to be carcinogenic and damaging to liver and kidneys), nor necessarily chestnuts or coconuts. Coconut oil and coconut milk appear to raise one's LDL (bad cholesterol) as much as butter. The dietary guidelines of countries such as Greece recommend nuts as snacks. The 2010 USDA Guidelines and MyPlate recommendations similarly emphasize a shift toward a more plant- based diet that includes nuts. Get to Know Your Nuts Eat them raw and unsalted Walnuts Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults. Pecans Pecan nuts are a rich source of energy and contains healthy benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. Pecans are also rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants. Pecans have shown to help the body remove toxic oxygen-free radicals and thus, protect the body from diseases, cancers, as well as infections.