A plant-based diet of fruits, vegetables, whole grains and healthy plant oils may reduce the risk of heart disease, stroke, diabetes and cancer. However, in addition to fruits and vegetables, nuts, seeds and legumes are extremely beneficial and essential for a healthy vegetarian diet. Rich in mono- and polyunsaturated fats and high in protein, nuts, seeds and legumes also contain vitamins and minerals.

Adding nuts, seeds and legumes to your diet “is a good way to encourage a plant-based diet that satisfies people in a healthy way,” says dietitian Kathy McManus. This doesn’t mean you need to be vegetarian all the time. “Pick one or two days a week to use more plant-based proteins instead of traditional red meat.” It will give your health a boost.