Fermentation increases the vitamin content and lactose is converted to lactic acid. The calcium and phosphorus of curd are more easily assimilated. This is why all nuts are not only a good source of nutrients quantitatively but also qualitatively. The nuts with a high fat content, in most cases, are also high in protein, and this group includes most of the nuts. Those high in carbohydrate are few e.g. chestnut.
Nuts are a rich source of essential fatty acids.
Nuts are a good source of vitamin B complex in particular. Groundnuts are rich in thiamine and nicotinic acid. The most common complaint regarding nuts is indigestion. This, in a majority of the cases, is due to over-indulgence and poor mastication, both of which we can easily rectify. In order to get the maximum utilization, nuts must be consumed in limited amount.