Dietary specialists have highlighted the most beneficial types of nuts based on your goals.
Whether you are aiming for weight loss, blood sugar control, improved women's health, or maintaining brain health, nuts can be your ideal choice.
Nuts and seeds are an excellent source of fiber, healthy fats, and protein, as reported by Huffpost.
The Best Nuts for Women's Health
Pumpkin seeds contain a wealth of nutrients, particularly beneficial for women. They are significantly richer in magnesium compared to other seeds. Magnesium is a mineral that plays a key role in preventing osteoporosis in women.
Additionally, pumpkin seeds are high in zinc, which helps regulate the menstrual cycle by participating in the synthesis, storage, and release of reproductive hormones such as follicle-stimulating and luteinizing hormones. Zinc is also important during pregnancy as it is involved in DNA synthesis, which is critical for fetal development.
Brazil nuts contain selenium, which is an important element for maintaining regularity in the menstrual cycle. “I recommend Brazil nuts to my clients, as just two nuts a day can meet your daily selenium requirement,” noted dietitian Claire Rifkin.
The Best Nuts for Weight Loss
Sunflower seeds are an excellent choice. Compared to other nuts and seeds, they contain fewer calories and fats. These seeds are a good source of phosphorus, which promotes cell growth and repair. “They are also a good source of iron and fiber,” added dietitian Courtney Pelitera.
In terms of nutrients, consuming peanuts contributes to a feeling of satiety due to their fiber, healthy fats, and proteins. They are also rich in antioxidants such as flavonoids, which help neutralize free radicals and potentially protect against cancer.
Cashews are high in protein and promote fullness. These nuts are rich in monounsaturated and polyunsaturated fats, which help lower cholesterol levels and support heart health.
The Best Nuts for Blood Sugar Control
Pistachios are high in fiber and protein, which helps control blood sugar levels, and they have the lowest calorie count per ounce, aiding in weight management. Shelling pistachios can help develop mindfulness in eating.
Hazelnuts are rich in vitamins B6, phosphorus, potassium, and zinc, which play important roles in energy metabolism, as well as in supporting the immune system and normalizing blood pressure. These nuts are also an excellent source of healthy fats that can help lower cholesterol levels and improve inflammation markers. “Research shows that the oleic acid found in these nuts can positively affect insulin sensitivity, improving blood sugar metabolism and reducing the risk of diabetes,” noted dietitian Megan Hilbert.
The Best Nuts for Heart Health
Almonds help control blood pressure due to their high content of the amino acid arginine. Arginine is necessary for the synthesis of nitric oxide, which relaxes arterial vessels and thus lowers blood pressure.
Walnuts have protective properties for the cardiovascular system. Including them in a balanced whole-food diet has been shown to lower blood cholesterol levels. They are rich in heart-healthy omega-3 fatty acids, alpha-linolenic acid. A quarter-cup serving can fully meet the daily requirement for this essential fatty acid.
Pecans are an excellent source of healthy fats and fiber. These nuts can help lower blood pressure and cholesterol levels due to their content of omega-3 and omega-6 fatty acids. Pecan nuts are also rich in vitamins A, E, and folic acid.
The Best Nuts for Brain Health
Walnuts contain anti-inflammatory fats that reduce neuroinflammation, support mental health, and lower the risk of cognitive decline.
Source: 1001sovet.
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