Nuts have a high content of oil and protein. Most nuts are rich in monounsaturated fat (oleic acid).
Monounsaturated and polyunsaturated fatty acids are known to have a cholesterol lowering effect. The dietary fibre contents of nuts are moderately high. Dietary fibre also has cholesterol-lowering properties. Nuts are a good source of protein.
Nuts contain a good range of essential minerals and are high in copper. Weight Loss diets can sometimes be low in copper and eating 28 g nuts (two of the little packets served on airlines) would add 0.37 mg copper to the daily intake. If a person has a low copper intake this increase would have a positive reducing effect on blood cholesterol levels and slow the development of arteriosclerosis.
Nuts are an excellent source of the antioxidant vitamins particularly Vitamin E that functions to trap free radicals thus preventing the oxidation of unsaturated fatty acids in the tissues. Nut oils contain reasonable amounts of unsaturated fatty acids. Nuts are also a good source of magnesium.
Enjoy small portions of nuts. They can be a good snack. 15 gms of nuts have about 270 calories.