7. Nuts and seeds
堅(jiān)果和瓜子
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.
堅(jiān)果和瓜子是補(bǔ)充蛋白質(zhì)、維生素、纖維、復(fù)合碳水化合物美味且可靠的來(lái)源。它們也提供大量的如如硒、鎂、銅、鋅這樣的微量元素，當(dāng)今過(guò)度加工的飲食中缺乏這些微量元素。
Some of the most nutritious nuts and seeds in the world are:
世界上最有營(yíng)養(yǎng)的堅(jiān)果和瓜子有：
Almonds
杏仁
Cashews
腰果
Flax seeds
亞麻籽
Peanuts
花生
Pumpkin seeds
南瓜籽
Sesame seeds
芝麻
Sunflower seeds
葵花籽
Walnuts
核桃