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Seeds are extremely nutrient-dense, but they're also high in calories, hence their relatively lower Aggregagte Nutritional Density Index (ANDI) scores. They provide generous amounts of fats, complex carbohydrates, protein, vitamins, minerals, and fiber. Seeds are a reliable source of essential minerals like magnesium, zinc, selenium, and copper, which tend to be deficient in processed foods. Phytochemicals in seeds that help fight disease include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones, and tocotrienols.

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