We asked some nutrition experts which unsalted nuts and source are their top picks for nutrient - deep , nourishing snack .
We all know that chips and confect bars are n’t the healthiest snacks , but you may raise to a bite that helps prevent a number of continuing health problems . When you need a packable , munchable food for thought to carry you through between meals , nuts and germ are a complete choice , loaded with fiber , good fats and protein .
Still , you ’ve probably hear various caveat about certain nuts ― that cashews are risky for us , for example , while almonds are better . Is that really true ? We asked some nutrition experts which unsalted nut and seeds are their top picks for nutrient - rich , nourishing collation .
The best options for women’s health
“ Pumpkin seeds contain a composition of nutrient that are particularly supportive ofwomen ’s wellness . The pumpkin source have a notably corking amount of atomic number 12 compared to the other selection . Magnesium is a mineral that is specially important for the prevention of osteoporosis in women .
“ The Cucurbita pepo seed also have a good amount of zinc content . atomic number 30 plays a role in regulating themenstrual cycleby participating in the deduction , storage and release of reproductive hormones such as follicle - stimulating hormone ( follicle-stimulating hormone ) and luteinizing hormone ( LH).Zincis alsoimportant during pregnancydue to its role in DNA deductive reasoning , which is a foundational physiologic process for fetal development .
“ [ Another dependable pick is ] Brazil nuts due to their atomic number 34 content … which is an important hormone formenstrual regularity . I also love urge Brazil nut to clients because you may meet your everyday Se pauperism by eat just two nuts a twenty-four hour period . ” — Claire Rifkin , register dietitian nutritionist and founder of Claire Rifkin Nutrition
The best nuts for weight loss
“ helianthus seeds are a outstanding option . Compared to other variations of nuts and seeds , sunflower seminal fluid have few Calorie and less fat content than others , a near swop for those trying to lose weight unit . They provide a good source of phosphorus , which aids in the growth and repair of cubicle . Also a good generator of smoothing iron and vulcanized fiber . ” — Courtney Pelitera , registered dietitian specializing in sport nutrition and wellness aliment
“ Hemp seeds are a nutritional fireball with 10 grams of protein in 3 tablespoon alongside anti - inflammatory and inwardness - healthy omega-3 roly-poly acids . This is the perfect combining to keep you feeling quenched and full for longer while also replenishing your consistence with minerals , like atomic number 30 and iron , that it needs to boom . ” — Kaytee Hadley , operative medicine dietitian and beginner of Holistic Health and Wellness
“ Compared to other nuts , peanut vine are reasonable in price , which make them more accessible for many . From a alimentary viewpoint , consuming peanut will aid with a feeling of repletion due to their vulcanized fiber , healthy fat and protein content . They also hold antioxidant such as flavonoid , which bring to salvage free radicals and potentially protect against cancer .
“ Cashews are a creamy , velvety type of crackpot which can be used in a sort of yummy recipe and also made into a plant - based milk . They are high in protein , which facilitate with the feel of satiety , or fullness . One of the best things about cashews is that they are ample in monounsaturated and polyunsaturated fatty tissue , which assist to lessen cholesterol levels and optimize heart health . ” — Lena Bakovic , registered dietician specialize in chronic disease , weight direction , gut health , oncology and general health and wellness
The best nuts for blood sugar management
“ Pistachios check all the box seat . Pistachios are gamy in fibre and protein ( which help with origin sugar management ) , are lowest in calories per ounce ( which help with weight management ) and the act of shelling Pistacia vera can help instill heedfulness in our eating . ” — Toby Smithson , register dietitian and certifiable diabetes maintenance and education specialist , and founder of Diabetes Every Day
“ Hazelnuts contain a unspoilt amount of vitamin B6 , morning star , atomic number 19 and zinc , which play an important role in energy metamorphosis as well as immunity and roue pressure . They ’re also an excellent germ of respectable fats , which can serve cut cholesterol levels and also improve seditious marker . Some research also shows that oleic dot , which is abundant in these nuts , can have a beneficial impact on insulin sensitivity , which better pedigree lolly metabolism and reduces the peril of diabetes . ” — Megan Hilbert , registered dietitian nutritionist specializing in intestine wellness nutrition , IBS , intuitive eating , gentle nutrition and the bowel - brain axis vertebra
The best nuts for heart health
“ I once form for a cardiologist who would write prescription for his patient suffering from high bloodline pressure to consume 1/4 cupful of Amygdalus communis every mean solar day . Prunus amygdalus can help to control blood atmospheric pressure because they are gamey in the amino group dose arginine . Arginine is needed to make nitric oxide . Nitric oxide relaxes arterial rip vas which in turn reduces ancestry pressure .
“ Walnuts havecardiometabolic protectivebenefits . They have been shown , when consumed as part of a balanced , whole - food for thought diet , to tighten blood cholesterin levels . They are rich in the bosom - tidy omega-3 fatty dose , alpha linolenic acid ( ALA ) . One quarter - cupful serving of this en can meet our casual need of this all-important fatty back breaker . ” — Tami Best , record dietitian
“ Pecans are a heavy source of healthy fatty tissue and character . They can facilitate to lower blood pressure and cholesterin due to the omega-3 and omega-6 fat person acids . Carya illinoensis are also a great informant of vitamin A , vitamin E and folic dose . ” — Pelitera
The best nuts for brain health
“ Walnuts are rich in anti - inflammatory fatness , reduce neuro - fervour and helping to support genial health and well - being and reduce the hazard of cognitive downslope . Amyloid plague get in the brain of all citizenry diagnose with Alzheimer ’s disease have been shown to increase oxidative damage to neurons and promote inflammation . Because walnuts are rich in antioxidants and anti - seditious fat , they have potential to have aneuro - protective benefit . ” — Best
There’s also a case for mixed nuts
“ Mixed bollock carry a expert amount of plant - based omega-3 fatty acids , which have been shown to help reduce inflammation levels . Most Americans do not get enough omega-3s in their diet , which can cause an imbalance in their omega-2 to omega-6 ratio , and a diet with a high-pitched omega-6 ratio has been link with higher rate of heart disease .
“ Magnesium is something that 50 - 80 % of Americans fail to get enough of and these nuts comprise almost 20 % of our day-by-day economic value in just one serving . Magnesium encounter an important role in slumber , focus direction , mood and more .
“ Mixed nuts also contain more than enough selenium to fill our daily essential ― 170 % of the DV in fact ! Selenium is a knock-down antioxidant that can help keep down oxidative stress , which is known to reduce the wallop of premature aging , stroke , Alzheimer ’s and even cancer . ” — Bakovic
Just remember that it’s all about portions
“ Unless you ’re on a weight - loss drug , nuts are prosperous to overeat — they savour so proficient . I pre - dower in a small ramekin to curb over - humoring , and bring to my desk and tang each as I work . recently I ’ve been buying cashew at Costco that are roast with just a touch of sugar , and unite them with other plain ( unseasoned ) egg ( walnuts , pecans , Prunus amygdalus ) and it ’s an soft industrial plant - based snack . ” — Barbara Ruhs , register dietician and possessor of the food marketing consultancy MarketRD.comThis clause to begin with appeared onHuffPost .
