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Seeds are the source of many valuable vitamins and minerals, which is why we should eat them as often as possible. This kind of food should be eaten by vegetarians, vegans, those who are sickly or those who are trying to lose weight as it contains a large amount of protein and healthy unsaturated fats. Sesame seeds are rich in calcium and magnesium, poppy seeds contain 20 to 25% of protein, whereas sunflower and pumpkin seeds are full of B vitamins. In order to vary the taste of food roasted and lightly salted seeds can be served - in this form they are a delicious in salads. Equally tasty - and also rich in magnesium - are roasted pine nuts, i.e. seeds of a pine tree. Sesame and sunflower pastes, which can be spread on bread, are also increasingly popular.