What is the importance of nuts and seeds in a vegan diet?

I know they are important, but could someone actually list out the reasons. Also which nuts and seed are important and which ones to stay away from.



If you have some websites I would really appreciate the too!!What is the importance of nuts and seeds in a vegan diet?
Nuts and seeds are rich source of protein, mono-unsaturated fatty acids like linoleic, oleic acids that help reduce LDL cholesterol and increase good "HDL" levels in the blood.



In addition nuts and seeds are rich omega-3 fatty acids (flax, walnuts), minerals, vitamins, and antioxidants like reseveratrol (in peanuts).



Read this helpful resource http://www.nutrition-and-you.com/nuts_nu鈥?/a>What is the importance of nuts and seeds in a vegan diet?
Nuts, seeds, and legumes are very important for vegans and vegetarians because they provide essential amino acids! These amino acids are found in meat, and without meat you don't get those amino acids so non-meat eaters have to be especially careful so that they are getting enough iron and amino acids and proteins.

As for which ones to stay away from... I would think that all nuts and seeds commonly sold at the supermarket are okay to eat. But nuts and seeds have high fat contents (the good fats!) but you still want to eat them in moderation.



Great food blog that is vegetarian: http://www.101cookbooks.com/

Also: http://www.vegsoc.org/info/vegan-nutriti鈥?/a>What is the importance of nuts and seeds in a vegan diet?
search the internet this way: nuts seeds "whole grain" "vegan diet" typed in the same search box at the same time.



wikipedia,the free online encyclopedia has information on:



nuts at http://en.wikipedia.org/wiki/Nut



seeds at http://en.wikipedia.org/wiki/Seed



whole grains at http://en.wikipedia.org/wiki/Whole_grain



cereals at http://en.wikipedia.org/wiki/CerealWhat is the importance of nuts and seeds in a vegan diet?
Protein is the major reason.A handful of nuts contains almost as much protein as a palmful of meat or fish.



Brazil Nuts,Walnuts and Almonds are the best kind.Stay away from those salted or "honey roasted" nuts,they're useless and fattening.