Included in this group are groundnut (peanut), cashew nut, coconut, walnut, almonds, pistachio, cotton seeds, mustard seeds, sesame seeds, sunflower seeds, maize germ, and many others from which cooking oils are extracted.
Nuts and oilseeds contain the right amount of fat and good quality protein in a relatively small bulk.
Regarding the fat content, walnuts contain 64.5 percent, almonds 58.7 percent, cashew nuts 46.9 percent, and groundnut 40 percent.
Peanut (groundnut) butter is a very valued article of the diet. Regarding protein content, groundnut tops the list with 26.4 percent.
Nuts are a good source of vitamins of B group. They contain minerals such as calcium, phosphorus, and iron. Among the commonly used nuts, cashew nuts, almonds are good iron sources, but pistachio includes 14 mg of iron per 100 g.
Most vegetables are rich in containing essential fatty acids.
In some, the residue (oilseed cake) can be formulated into acceptable foods rich in protein.
For example, groundnut flour is used to manufacture Indian Multipurpose Food, balahar, and balanced malt food.
Due partly to their high cellulose content, nuts are not easily digestible. However, nuts eaten in a mixed diet are a precious source of essential fatty acids.
I also wrote an article on What Does Vitamin B Complex Do? that you can read.