Nuts and seeds

8.1 Introduction Nuts are dry, hard-shelled fruits that need to be cracked open. Seeds are found inside the fleshy fruits of plants. Nuts and seeds have similar nutritional characteristics. 8.2 Nutritious nuts and seeds Both nuts and seeds are high in fat (most of which is either mono-unsaturated or poly-unsaturated). A good source of dietary fibre and protein A good source of vitamin E, riboflavin (B2), niacin (B3) and biotin. A good source of magnesium, zinc, iron, potassium, selenium and phosphorus A good source of biologically active components like sterols. Many (nuts) are also a very good source of folate.

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