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science points to peanuts having similar health benefits as nuts, they will join the nuts and seeds discussion. Legumes, in general, have lots of health benefits, and they are seeds, so they have many of the health benefits discussed in this book. Finally, grains are small, hard, dry fruits that are also seeds. One might be shocked to learn that they are in the grass family. Examples include quinoa, chia, wheat, barley, rye, rice, teff, millet, corn, and oats. In their unrefined whole grain seed or flour forms, these seeds have the health benefits shared in this book. But wheat, rice, corn, and barley are often sold as refined grains . After the grain is refined, what’s left is primarily simple carbohydrates. For this reason, refined grains don’t have the same health benefits as other nuts and seeds. Other seeds that humans eat that don’t fall into one of the above categories include sesame, sunflower, pumpkin (also known as “pepitas”), hemp, pine, and flax.

Why Are Nuts and Seeds So Nutrient-Dense?

Nuts and seeds are nutrient-dense and contain a lot of nutrition in relation to their calorie content. That’s because when left whole and uncooked, a nut or seed has the potential to become a new plant. The plant that produced the nut or seed sends as much nutrition as possible to them. That gives that new plant a head start before it can draw nourishment from the soil to survive, and it is how plants ensure that there will be a next generation. However, plants produce many more seeds than can become full-grown plants. The extra seeds are eaten by birds, rodents, and humans, who can each take advantage of all that nutrition packed into such a tiny little edible package.

Chapter 1: Nuts and Seeds: A Lot of Nutrition in a Little Package

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