Nuts & Seeds

Nuts are seeds or fruits (dried) consisting of an edible fat containing kernel. Nuts and oilseeds are nutrient dense and have health beneficial properties. Some of the common nuts & oilseeds include, almonds, cashews, coconuts, groundnut, walnuts, flaxseed, soyabean, sunflower seeds etc.

Almond, coconut, groundnut, soybean etc., have a high content oil which is extracted as their by-products. 

Other by-products of some nuts & oilseeds are as below

  1. Coconut
    • Coconut water, which is a refreshing drink.
    • Coconut oil
  1. Almond
    • Almond oil
    • Almond milk
  1. Groundnut
    • Groundnut milk
    • Groundnut butter
    • Groundnut oil
    • Edible Groundnut flour
  1. Soyabean
    • Soyabean milk
    • Tofu
    • Tempeh
    • Soy sauce
    • Soyabean oil
    • Soya granules
  1. Mustard
    • Mustard oil
    • Mustard dal
    • Mustard paste


Nutritional and health benefits

  • Nuts & oilseeds are rich sources of protein.
  • They are low in saturated fatty acids and high in MUFA and PUFA.
  • They contain minerals such as zinc, potassium, iron, manganese, magnesium, phosphorus etc.
  • Nuts are a good source of vitamin E.
  • They contain antioxidant properties and help reduce the oxidative stress in the body.
  • They help lower LDL cholesterol and prevent the risk of cardiovascular diseases.
  • They contain phenolic compounds which exhibit anti-inflammatory properties.

Ways to incorporate in daily diet

  • Make them a part of your daily snack, either fresh, roasted or boiled.
  • Prepare chutneys from nuts as a healthy accompaniment option.
  • Use in garnishing as raw or roasted forms
  • Add in beverages to increase its nutritional value.



  • Dietary Guidelines for Indian- A Manual; ICMR, National Institute of Nutrition.
  • Srilakshmi, B. (2002). Food Science (Revised. New age international publication.
  • Oilseeds & Nuts- India AgroNet