Abstract
In the last several years research has been accumulating that demonstrates that nuts and seeds are beneficial for all people. While some plant-based diet programs have embraced the inclusion of nuts and seeds, other programs have eschewed nuts and seeds, remaining firmly committed to a starch-based dietary pattern. This chapter assembles the scientific evidence regarding the benefits of nuts and seeds into three issues: (1) The nutrient density of nuts and seeds compared to grains and legumes of the same caloric content, (2) The improvement of health outcomes and extra benefits when nuts and seeds are included in plant-based diets, (3) The safety of nuts and seeds when a person is dealing with cancer. As a result of examining these issues with the known scientific evidence it will become apparent that one to two ounces of nuts and seeds daily is a very beneficial part of a plant-based diet.