Nuts are an excellent source of protein, fiber, vitamin E, magnesium, zinc, selenium, copper, potassium, phosphorus, zinc, biotin, riboflavin, niacin, and iron. Several recent studies show that the inclusion of nuts in diets will work to decrease deaths due to cardiovascular diseases. What's more, some doctors say that a small amount of peanuts each day may reduce cholesterol. Nuts contain no cholesterol (cholesterol is contained only in animal food). They are high in protein, and help build muscle and new cells in your body. Also, most nuts are very low in saturated fats. They mainly contain polyunsaturated and monounsaturated fatty acids. Unsaturated fat (mono and poly) is not harmful, and may indeed be beneficial. It helps raising high-density lipoproteins (HDL) or good cholesterol, thus lowering the risk of heart disease.