Nuts and seeds make up an important part of a healthy diet. Both types of food help us reach our recommended intake of protein each day, as well as count toward our daily fat allowance. Seeds and nuts benefit our health because they offer key essential nutrients and play a role in disease prevention by keeping us healthy as we age. I love nuts and seeds, they are a big part of my diet. I add them to my meals, salads, desserts and snack on them regularly.