<sod>Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats  including [[linoleic acid]] and [[linolenic acid]], vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B<sub>2</sub>, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium.<ref>{{cite journal|vauthors=Kris-Etherton PM, Yu-Poth S, Sabaté J, Ratcliffe HE, Zhao G, Etherton TD |year=1999|title= Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk|journal= Am J Clin Nutr |volume=70|pages= 504S–511S|pmid=10479223|issue=3 Suppl}}</ref> Nuts are most healthy in their raw unroasted form,<ref name=bbc/> because up to 15% of the fats are destroyed during the roasting process. {{Citation needed|date=June 2013}} Unroasted walnuts have twice as many [[antioxidants]] as other nuts or seeds.<ref name=bbc>{{cite news | url = http://www.bbc.co.uk/news/health-12865291 | title = Walnuts are the healthiest nut, say scientists|date = March 27, 2011 | work = [[BBC News]] | accessdate = March 28, 2011}}</ref> It is controversial whether increasing dietary antioxidants confers benefit or harm.<ref>{{cite journal|author1=Baillie, J.K. |author2=Thompson, A.A.R. |author3=Irving, J.B. |author4=Bates, M.G.D. |author5=Sutherland, A.I. |author6=MacNee, W. |author7=Maxwell, S.R.J. |author8=Webb, D.J. |year=2009|title=Oral antioxidant supplementation does not prevent acute mountain sickness: double blind, randomized placebo-controlled trial|journal= QJM |volume=102 |issue=5|pages= 341–8|doi=10.1093/qjmed/hcp026|pmid=19273551}}</ref><ref>{{cite journal|author1=Bjelakovic G |author2=Nikolova, D |author3=Gluud, LL |author4=Simonetti, RG |author5=Gluud, C |year=2007|title=Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis|journal=JAMA |volume=297 |issue=8|pages= 842–57| doi=10.1001/jama.297.8.842|pmid= 17327526}}</ref> [[File:Nuts and seeds (996x563).PNG|thumb|right|300px|A graph detailing the nutritional properties of nuts and oily seeds.]]<eod>
<sod>Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats  including [[linoleic acid]] and [[linolenic acid]], vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B<sub>2</sub>, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium.<ref>{{cite journal|vauthors=Kris-Etherton PM, Yu-Poth S, Sabaté J, Ratcliffe HE, Zhao G, Etherton TD |year=1999|title= Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk|journal= Am J Clin Nutr |volume=70|pages= 504S–511S|pmid=10479223|issue=3 Suppl}}</ref> Nuts are most healthy in their raw unroasted form,<ref name=bbc/>because roasting can significantly damage and destroy fats during the process.<ref>{{cite web|title=The Difference Between Raw, Pasteurized and Roasted Almonds|url=http://www.legendaryfoodsonline.com/informationcenter/resources/what-does-raw-pasteurized-and-roasted-almonds|website=Legendary Foods}}</ref>  Unroasted walnuts have twice as many [[antioxidants]] as other nuts or seeds.<ref name=bbc>{{cite news | url = http://www.bbc.co.uk/news/health-12865291 | title = Walnuts are the healthiest nut, say scientists|date = March 27, 2011 | work = [[BBC News]] | accessdate = March 28, 2011}}</ref> It is controversial whether increasing dietary antioxidants confers benefit or harm.<ref>{{cite journal|author1=Baillie, J.K. |author2=Thompson, A.A.R. |author3=Irving, J.B. |author4=Bates, M.G.D. |author5=Sutherland, A.I. |author6=MacNee, W. |author7=Maxwell, S.R.J. |author8=Webb, D.J. |year=2009|title=Oral antioxidant supplementation does not prevent acute mountain sickness: double blind, randomized placebo-controlled trial|journal= QJM |volume=102 |issue=5|pages= 341–8|doi=10.1093/qjmed/hcp026|pmid=19273551}}</ref><ref>{{cite journal|author1=Bjelakovic G |author2=Nikolova, D |author3=Gluud, LL |author4=Simonetti, RG |author5=Gluud, C |year=2007|title=Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis|journal=JAMA |volume=297 |issue=8|pages= 842–57| doi=10.1001/jama.297.8.842|pmid= 17327526}}</ref> [[File:Nuts and seeds (996x563).PNG|thumb|right|300px|A graph detailing the nutritional properties of nuts and oily seeds.]]<eod>