Tree nuts like walnuts have many benefits. Nuts may help with weight loss, regulate blood sugar, or improve brain health. We take stock.
Unsurprisingly, chips and candy bars aren’t the healthiest snacks. But good news, nuts are excellent for your health and easy to take away from home. Nuts are rich in fiber, good fats and protein.
And since there are so many different varieties of nuts, we can quickly get lost. So here are the nuts and nuts to favor depending on your objective.
For women’s health
Pumpkin seeds contain nutrients particularly favorable to women’s health. In fact, they have a high content of magnesium, a very important mineral for the prevention of osteoporosis in women.
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Pumpkin seeds also have a good zinc content. And as a reminder, zinc plays a role in regulating the menstrual cycle by participating in the synthesis, storage and release of reproductive hormones.
The best nuts for weight loss
Sunflower seeds are lower in calories and less fat than other seeds. They are also a good source of phosphorus, which helps with cell growth and repair. And sunflower seeds are also rich in fiber.
Hemp seeds are also a good option thanks to their protein content and anti-inflammatory omega-3 fatty acids. Moreover, cashew nuts are rich in protein, which promotes the feeling of satiety.
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The Best Nuts for Blood Sugar Management
Pistachios are rich in fiber and protein (which help manage blood sugar levels) and are the lowest in calories. Nuts contain a good amount of vitamin B6, phosphorus, potassium and zinc, which play an important role in energy metabolism as well as immunity and blood pressure.
Some research also shows that oleic acid, abundant in these nuts, may have a beneficial impact on insulin sensitivity, which improves blood sugar metabolism and reduces the risk of diabetes.
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The Best Nuts for Heart Health
The almonds can help control blood pressure due to their high content of arginine, an amino acid necessary for the production of nitric oxide, which relaxes arterial blood vessels, reducing blood pressure. Nuts have protective effects on the cardiometabolic level. They have been shown to reduce blood cholesterol levels when consumed as part of a complete, balanced diet. They are rich in alpha-linolenic acid (ALA), a heart-healthy omega-3 fatty acid.
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A small portion of nuts can meet our daily needs of this essential fatty acid. Pecans are an excellent source of healthy fats and fiber. They can help reduce blood pressure and cholesterol thanks to the omega-3 and omega-6 fatty acids they contain. Pecans are also an excellent source of vitamin A, vitamin E and folic acid.
The Best Nuts for Brain Health
Nuts are rich in anti-inflammatory fats, reducing neuroinflammation and thus helping to support mental health and well-being. But also to reduce the risk of cognitive decline. As nuts are rich in antioxidants and anti-inflammatory fats, they could therefore have a neuroprotective effect.
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“Mixed nuts also contain more than enough selenium to meet our daily needs! Selenium is a powerful antioxidant that can help reduce oxidative stress, which is known to reduce the effects of premature aging, stroke, Alzheimer’s disease and even cancer”, explains Lena Bakovic, dietitian specializing in chronic diseases
Passionate about women’s news, Agathe has been deciphering the latest trends for aufeminin since 2022. Her favorite areas? Psychology, nutrition and well-being advice, without forgetting the tips…