Research shows that a handful of nuts and seeds each day helps you to feel more satisfied (without feeling hungry) while you are getting a good dose of healthy fats, protein, vitamin E and antioxidants.Nuts in general have been found to reduce the risk of developing heart disease and diabetes, plus can help manage blood cholesterol and weight. They are a nutrient rich plant food. So, to reap the nutritious benefits and obtain the rewards, just remember to eat a handful of nuts every day.