We’re all familiar with mid-meal snacks like chips and candy bars that aren’t exactly nutritious, but a better option could be nuts and seeds, which can actually help prevent a range of chronic health issues. When you need something to hold you over between meals, nuts and seeds are a great choice, featuring fiber, healthy fats, and protein in each bite.
You’ve probably heard mixed claims about various nuts – that cashews are unhealthy, for instance, while almonds are a better choice. But is that really true? We spoke with nutrition experts to find out which unsalted nuts and seeds they recommend for a nutrient-rich, nourishing snack option.
Women’s health encompasses a multitude of factors that transcend just a physical aspect. A balanced lifestyle has been seen to significantly contribute to their overall well-being. Healthy eating patterns, adequate rest, and regular exercise should be the core of one’s routine.
**Top 5 Factors Influencing Women’s Health:**
1. “Nutrition plays a vital role, especially during pregnancy, to ensure the well-being of the baby and the mother.”
2. “Sexual and reproductive health is often a sensitive yet crucial aspect of a woman’s life.”
3. “Mental and emotional health can significantly impact one’s well-being.”
4. “Self-care and stress management techniques can prevent mental health issues.” 
5. “Regular check-ups with a healthcare provider are necessary for detecting potential health problems early.”
A healthy relationship with oneself is essential in maintaining overall well-being. Mental health, self-care, and seeking necessary medical attention can aid in avoiding problems. A woman’s health and it all boils down to finding balance and taking the appropriate precautions.
Pumpkin seeds have a significantly higher magnesium content than other alternatives. This mineral plays a crucial role in preventing osteoporosis, a concern for women’s bone health.
Due to its crucial role in DNA creation, which is an essential biologic process that underlies all stages of fetal growth and development.
I’m a big fan of recommending Brazil nuts to clients because having just two of them a day is enough to meet their daily selenium requirements.
Unfortunately, there is no single “best” nut for weight loss, as all nuts contain varying amounts of calories. However, some nuts can be beneficial for weight loss due to their high levels of healthy fats and protein, as well as their ability to help regulate hunger and fullness cues.
Here are some of the most effective nuts for loss weight, along with their calorie counts:
1. **Walnuts**: 1 ounce (28g) contains 185 calories, with 16g of fat and 4g of protein.
Walnuts contain a significant amount of healthy fats, which help to keep you full and satisfied.
2. “Walnuts have a high level of alpha-linolenic acid (ALA), an omega-3 fatty acid, which can help reduce inflammation and support weight loss.”
3. Black walnuts, in particular, are very high in protein, making them a great addition to a weight loss diet.
3. **Almonds**: 1 ounce (28g) contains 161 calories, with 14g of fat and 6g of protein.
Almonds are a good source of healthy fats and protein, making them a satisfying snack for those looking to lose weight.
4. “A study published in the European Journal of Nutrition found that consuming almonds as a snack before meals reduced hunger and increased fullness in both healthy adults and those with obesity.”
5. **Pecans**: 1 ounce (28g) contains 196 calories, with 20g of fat and 3g of protein.
Pecans contain a unique combination of healthy fats and antioxidants, which can help support weight loss.
6. “A study published in the Journal of Nutrition found that pecan extract reduced body mass index (BMI) in otherwise healthy adults.”
Sunflower seeds are a fantastic choice. When considering nuts and seeds, sunflower seeds stand out due to their lower calorie and fat content compared to others, making them a good alternative for those trying to shed pounds. They’re a rich source of phosphorus, which plays a vital role in cellular growth and repair. Furthermore, sunflower seeds are also a good source of iron and dietary fiber.
Hemp seeds pack a whopping nutritional punch, boasting 10 grams of protein in just three tablespoons. They’re also a rich source of omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for heart health. This winning combination helps to keep you feeling fuller for longer and ensures your body gets the essential minerals like zinc and iron it needs to function optimally.
Peanuts are relatively affordable compared to other nuts, making them a more accessible snack option for many people. In terms of nutrition, peanuts can help promote feelings of fullness due to their content of fiber, healthy fats, and protein. Plus, they are a good source of antioxidants like flavonoids, which can neutralize free radicals and may even help prevent certain types of cancer.
Cashews are a smooth, nutty type of nut that’s perfect for baking and can be blended into a plant-based milk alternative. They’re a good source of protein, which keeps you feeling fuller for longer. One of the nice things about cashews is that they’re high in healthy fats, including monounsaturated and polyunsaturated ones, which can actually help lower cholesterol levels and improve heart health.
**Controlling Blood Sugar with Nuts**
Nuts are nutrient-rich foods that have the potential to play a significant role in blood sugar management. While they are indeed high in calories, they are relatively low in carbohydrates and contain a range of health-promoting compounds such as healthy fats, protein, and fiber.
**Top Nuts for Blood Sugar Control**
1. Almonds: Rich in magnesium and healthy fats, almonds may help improve insulin sensitivity and regulate blood sugar levels.
2. Walnuts: High in omega-3 fatty acids and fiber, walnuts can slow down the digestion and absorption of sugar, stabilizing blood glucose levels.
3. Pecans: A rich source of antioxidants, pecans have been shown to have a beneficial effect on glucose metabolism and improve insulin sensitivity.
4. Pistachios: Low in carbohydrates and high in healthy fats, pistachios help to slow down the release of sugar into the bloodstream, reducing the risk of insulin resistance.
5. Brazil Nuts: High in selenium, Brazil nuts have been found to have a potential role in reducing oxidative stress and inflammation associated with chronic diseases, including those that impact blood sugar control.
While incorporating nuts into your diet may be beneficial for blood sugar management, it’s essential to consume them in moderation due to their high calorie content. Aim for a 1-ounce serving size, roughly equivalent to a small handful or a small cup.
Pistachios meet all requirements. They are rich in fiber and protein, which contribute to better blood sugar control, contain the fewest calories per ounce, making them ideal for weight management, and the process of opening pistachios can promote mindful eating.
Hazelnuts are packed with vitamin B6, phosphorus, potassium, and zinc, all of which are crucial for energy production, immune function, and blood pressure regulation. As an added bonus, they’re rich in heart-healthy fats, which can help lower cholesterol and reduce inflammatory indicators. Furthermore, hazelnuts’ high oleic acid content has been shown to enhance insulin sensitivity, thereby improving blood sugar control and decreasing the risk of developing diabetes.
For a healthy heart, certain nuts are particularly beneficial due to their nutrient profile.
**The Top Nuts for a Healthy Heart:**
1. “Walnuts”: These nuts are rich in monounsaturated fats, omega-3 fatty acids, antioxidants, and fiber, making them a top choice for heart health.
2. “Almonds”: They’re full of vitamin E, which helps protect against chronic diseases, including heart disease and cancer.
3. “Pecans”: With their high levels of antioxidants and magnesium, pecans help control blood pressure and maintain healthy cholesterol levels.
4. “Brazil Nuts”: Thiamin, vitamin E, and magnesium in these nuts support the heart and reduce blood pressure.
5. “Pistachios”: Rich in potassium, these nuts help maintain healthy blood vessels and reduce blood pressure.
6. “Hazelnuts”: They contain vitamin E, copper, and magnesium, which all support heart health and overall well-being.
7. “Cashews”: An excellent source of magnesium, these nuts help lower blood pressure and reduce the risk of heart disease.
8. “Macadamia Nuts”: Rich in monounsaturated fats, vitamin E, and selenium, these nuts support heart health and may even help protect against certain types of cancer.
9. “Pine Nuts”: These nuts are high in vitamin E and antioxidants, which reduce inflammation and promote overall heart health.
10. “Chestnuts”: While often overlooked, these nuts are rich in vitamin C and potassium, supporting healthy blood vessels and promoting heart health.
Remember, snacking on nuts in moderation as part of a balanced diet is key to maintaining healthy blood pressure and overall heart health.
A cardiologist I used to work for would often prescribe patients with high blood pressure to consume 1/4 cup of almonds daily. This preference for almonds as a remedy comes from their high arginine content. This amino acid plays a crucial role in producing nitric oxide, a compound that causes arterial blood vessels to relax, ultimately leading to a decrease in blood pressure.
Research has shown that consuming these nuts as part of a balanced whole-food diet can help lower your blood cholesterol levels. They are an excellent source of heart-healthy omega-3 fatty acid alpha-linolenic acid (ALA), and a quarter-cup serving can provide a full day’s worth of this essential nutrient.
Pecans are a healthy snack option, rich in both healthy fats and fiber. Eating them can have several benefits for your health, such as lowering your blood pressure and cholesterol levels. The fatty acids in pecans, including omega-3 and omega-6, also provide benefits. Additionally, pecans are a good source of essential vitamins like A, E, and folic acid.
Top Nuts for Brain Wellness
When it comes to improving and protecting brain health, certain types of nuts are particularly beneficial. These nuts are an excellent source of essential nutrients that can help support brain function and memory.
Some of the primary nuts that contribute to brain health include walnuts, almonds, cashews, macadamia nuts, and pecans. These nuts are widely available and can be easily incorporated into your diet. Here are some of the ways in which they can aid in brain health:
Walnuts
• High in a rare antioxidant called Punicic acid
• May help to reduce stress and anxiety levels
• May aid in weight management
Almonds
• Rich in vitamin E and magnesium
• May support cognitive function and memory
• May improve blood sugar control
Cashews
• Rich in magnesium, copper, and zinc
• May help to lower blood pressure and cholesterol levels
• May have a positive impact on anxiety and stress levels
Macadamia nuts
• High in healthy fats and antioxidants
• May help to improve sleep quality and duration
• May have a positive impact on overall physical and mental health
Pecans
• Rich in antioxidants and magnesium
• May have anti-inflammatory properties
• May help to support heart health and cognitive function
Incorporating these nuts into your diet can be simple. You can add them to oatmeal, yogurt, or salads, or snack on them as is.
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There’s also the option of mixed nuts.
Many mixed nuts provide a good amount of plant-based omega-3 fatty acids, which scientific studies have found can lower inflammation levels. Unfortunately, most American adults don’t consume enough omega-3s in their daily diet, leading to an imbalance between their omega-2 and omega-6 intake. Research has revealed that a diet with a high omega-6 to omega-3 ratio is associated with a higher risk of heart disease.
Approximately 50-80% of Americans do not get enough magnesium in their diet, and one serving of these nuts can provide around 20% of the recommended daily intake. Magnesium is crucial for getting a good night’s sleep, managing stress, and regulating one’s mood, among other essential functions.
Mixed nuts provide an abundance of selenium, providing 170% of our daily recommended value. Selenium is a potent antioxidant that helps combat oxidative stress, a condition linked to premature aging, stroke, Alzheimer’s, and cancer, thereby reducing its impacts.
Just keep in mind that it’s all about the right amount, that’s what it’s all about.
