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Packed with Nutrition Each nut and seed has a unique nutritional makeup, but generally the nutritional profile for a nut or seed per ounce (28 grams, about three tablespoons) will look very similar to this: • Calories: 150–200. • Protein: 5 to 6 grams. • Fat: 14–17 grams. • Carbs: 3 to 10 grams, some of which is fiber. • Fiber: 3 to 5 grams. • Vitamin E: 12 percent of the Recommended Daily Intake (RDI). • Selenium: 56 percent of the RDI; supports DNA and immune system function. Q: Why are refined grains not as nutritious as whole, unrefined grains? A: Refined grains have parts of the grain seed removed. The parts that have been removed contain most of the fiber and nutrients. After the grain is refined, what’s left is mostly simple carbohydrates, which the body will break down into sugar. So eating a refined grain is not the same as eating the whole grain version of that seed. • Manganese: 26 percent of the RDI; supports healthy connective tissues, blood clotting, and the production of sex hormones. • Magnesium: 16 percent of the RDI; supports muscle, nerve, and heart health, as well as energy production.

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

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