Nuts and seeds

Nuts

Walnuts, hazelnuts, peanuts, almonds, pistachios, cashews, etc… They are tasty, they provide a lot of steady energy in form of healthy, unsaturated, vegetable fat.
This makes them good for regulation of blood fat, cholesterol, etc.
They also have some complex carbohydrates which is another source of steady, reliable energy.
They also have a lot of plant protein (incomplete, but becomes complete when combined with other plant proteins)
They also contain a lot of vitamins and minerals.
They are good food for brain.
Problems include: some people are allergic to nuts; also nuts can be contaminated with aflatoxin. Some can have inflammatory, and some can have anti-inflammatory effect.
Eating too much nuts can make you fat, because they have a lot of calories.
Don’t eat more than 2 Brazil nuts per day. More then that can cause selenium toxicity.
Nuts can also slow down or even block absorption of some other nutrients form other foods, so it’s best to eat them on their own, without combining. As such, nuts are excellent snack.

Note: some of the nuts listed aren’t technically nuts according to botanical classification. However we classify them as nuts according to their nutritional profile. They are all high in fats, moderate in proteins and relatively low in carbohydrates, which is a nutritional profile of a typical nut.

Seeds

These include sunflower seeds, pumpkin seeds, sesame, flaxseeds, etc… Nutritionally they are very similar to nuts, and like nuts they contain a lot of fat, moderate amounts of protein and relatively little carbohydrates. The main difference between seeds and nuts is not in nutrition, but in appearance – seeds tend to be smaller and have different (typically more modest) cultural associations than nuts. But nutritionally, they play a very similar role.

Both seeds and nuts are very rich in minerals and vitamins, as well as fiber, and as such should be included in a healthy nutrition plan.