Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’ minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets.
坚果和瓜子是补充蛋白质、维生素、纤维、复合碳水化合物美味且可靠的来源。它们也提供大量的如如硒、镁、铜、锌这样的微量元素，当今过度加工的饮食中缺乏这些微量元素。
Some of the most nutritious nuts and seeds in the world are:
世界上最有营养的坚果和瓜子有：
Almonds 杏仁
Cashews 腰果
Flax seeds 亚麻籽
Peanuts 花生
Pumpkin seeds 南瓜籽
Sesame seeds 芝麻
Sunflower seeds 葵花籽
Walnuts 核桃