Nuts and seeds have gained prominence as healthy snack options due to their multiple nutritional benefits. Nutrition experts agree that these foods, packed with fiber, healthy fats and protein, can be key to preventing chronic health problems and improving overall well-being.
One of the best options for women’s health are pumpkin seeds. Claire Rifkin, nutritionist, registered dietitian and founder of Claire Rifkin Nutrition, explains: “Pumpkin seeds have a noticeably higher amount of magnesium compared to other options”. Magnesium is crucial for the prevention of osteoporosis in women. Additionally, these seeds contain zinc, which helps regulate the menstrual cycle and is essential during pregnancy.
Regarding the selenium content, the nuts They are highly recommended. According to Rifkin: “You can meet your daily selenium needs by eating just two nuts a day.” This mineral is essential for menstrual regularity and works as a powerful antioxidant.
For those looking to lose weight, sunflower seeds and hemp seeds They are viable options. Courtney Pelitera, a dietician specializing in sports nutrition, notes: “Sunflower seeds have fewer calories and less fat content than other varieties of nuts and seeds.” Additionally, they provide a good source of phosphorus, iron and fiber. On the other hand, Kaytee Hadley, dietician at Holistic Health and Wellness, highlights: “Hemp seeds contain 10 grams of protein in 3 tablespoons, along with omega-3 fatty acids, perfect for feeling fuller longer.”
The peanut It is another accessible and healthy option. Lena Bakovic, specialist in chronic diseases and weight management, mentions: “Peanuts help with feelings of satiety due to their fiber, healthy fats and protein content.” In addition, they act as antioxidants thanks to the flavonoids they contain. Bakovic also highlights the benefits of cachew chestnutshighlighting its high protein content and its ability to reduce cholesterol levels.
For blood sugar control, pistachios They are an excellent option. Toby Smithson, diabetes specialist and founder of Diabetes Every Day, explains: “Pistachios are rich in fiber and protein, which helps control blood sugar, as well as having the lowest calorie content per ounce.” The act of peeling them can also encourage mindful eating.
Hazelnuts They are recommended to improve blood sugar metabolism and reduce the risk of diabetes. Megan Hilbert highlights that these nuts are rich in vitamin B6, phosphorus, potassium and zinc, essential for immunity and blood pressure. The healthy fats they contain can help reduce cholesterol levels and inflammatory markers.
For heart health, several experts agree on the benefits of the almonds and the nuts. Tami Best, a registered dietitian, mentions that almonds can help control blood pressure due to their high content of arginine, an amino acid necessary to produce nitric oxide, which relaxes arterial blood vessels. As for walnuts, she says, “They are rich in heart-healthy omega-3 fatty acids.”
The walnuts pecans They also contribute to cardiovascular health. According to Pelitera: “These nuts are a great source of healthy fats and fiber, helping to reduce blood pressure and cholesterol thanks to omega-3 and omega-6 fatty acids.”
the nutsThey also have benefits for brain health. Best notes: “They are rich in anti-inflammatory fats, reduce neuroinflammation, and help support mental health and well-being, including reducing the risk of cognitive decline.”
Combining mixed nuts It can be an advantageous option due to its varied nutrient content. Bakovic exposes its high content of fatty acids, omega-3 and magnesium, as well as selenium, which can help reduce oxidative stress and the impacts of aging.
It is important to remember that, although these nuts and seeds have multiple benefits, their consumption should be moderate. Barbara Ruhs, owner of food marketing consultancy MarketRD, suggests preparing small portions to avoid overeating. “Lately, I’ve been buying cashews that are roasted with just a touch of sugar and combining them with other plain (unsalted) nuts.”concludes Ruhs.
