Nuts and Seeds are Superfoods. While you may have been told to avoid nuts and seeds due to their high fat and calorie content , these tasty superfoods contain heart healthy unsaturated fats and are truly terrific to include in your diet. They provide plenty of fibre, plant protein,Polyphemus, plant sterols,vitamins, and minerals. They are rich in anti oxidants,which further helps to protect the PUFA from oxidation,and assist in the absorption of carotenoids in vegetables.Walnuts contain omega-3 ALA , Almonds have polyphenols,Pumpkin seeds are rich in Zinc ,,etc.They can be added in salads ,smoothies,milk shakes,dressings,sauces as they aid in the absorption of carotenoids .I recommend eating a handful of nuts and seeds in your daily diet as a good source of fat. Regular consumption of nuts n seeds are more likely to meet recommended intakes of Vt.A ,Vt.C, Folate ,Calcium, Magnesium, Zinc, Potassium, and Fiber.They are tasty, convenient and can be enjoyed on all kinds of diet.