We all know that chips and candy bars aren’t the healthiest snacks, but you can switch to a snack that helps prevent a number of chronic health conditions. When you need a packaged, snackable food to accompany you between meals, nuts and seeds are a perfect choice, rich in fiber, healthy fats and protein.
Still, you’ve probably heard various warnings about certain nuts: cashews are bad for us, for example, while almonds are better. Is this really true? We asked nutrition experts which unsalted nuts and seeds are their top choices for nutrient-dense, filling snacks.
The best options for women’s health
“Pumpkin seeds contain a composition of nutrients that particularly support women’s health. Pumpkin seeds contain a significantly higher amount of magnesium than other options. Magnesium is a particularly important mineral for the prevention of osteoporosis in women.
“Pumpkin seeds also contain a good amount of zinc. Zinc plays a role in the regulation of menstrual cycle by participating in the synthesis, storage and release of reproductive hormones such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH). Zinc is also important during pregnancy due to its role in DNA synthesis, which is a fundamental physiological process for fetal development.
“(Another good choice is) Brazil nuts because of their selenium content… which is an important hormone for menstrual regularity. I also like to recommend Brazil nuts to my clients because you can meet your daily selenium needs by eating just two nuts per day. — Claire Rifkin, dietitian nutritionist and founder of Claire Rifkin Nutrition
The best nuts for weight loss
“Sunflower seeds are a great option. Compared to other variations of nuts and seeds, sunflower seeds contain fewer calories and less fat than others, a good swap for those trying to lose weight. They are a good source of phosphorus, which promotes cell growth and repair. It is also a good source of iron and fiber. — Courtney Pelitera, dietitian specializing in sports nutrition and wellness nutrition
“Hemp seeds are a nutritional powerhouse with 10 grams of protein in 3 tablespoons along with anti-inflammatory and heart-healthy omega-3 fatty acids. It’s the perfect combination to keep you feeling satisfied and full for longer while replenishing your body with the minerals, like zinc and iron, that it needs to thrive. — Kaytee Hadley, functional medicine dietitian and founder of Holistic Health and Wellness
“Compared to other nuts, peanuts are reasonably priced, making them more accessible for many. From a nutritional point of view, consuming peanuts will contribute to a feeling of fullness thanks to their fiber, healthy fats and protein content. They also contain antioxidants such as flavonoids, which work to scavenge free radicals and potentially protect against cancer.
“Cashews are a type of creamy, velvety nut that can be used in a variety of delicious recipes and also made into plant-based milk. They are high in protein, which contributes to the feeling of fullness or satiety. One of the benefits of cashews is that they are rich in monounsaturated and polyunsaturated fats, which help lower cholesterol levels and optimize heart health. — Lena Bakovic, dietitian specializing in chronic diseases, weight management, gut health, oncology and general health and wellness
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The Best Nuts for Blood Sugar Management
“Pistachios tick all the boxes. Pistachios are high in fiber and protein (which contribute to blood sugar levels management), are the lowest in calories per ounce (which helps with weight management) and the act of shelling pistachios can help instill mindfulness in our diet. — Toby Smithson, registered dietitian and certified diabetes care and education specialist, and founder of Diabetes Every Day
“Hazelnuts 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. They’re also a great source of healthy fats, which can help lower cholesterol levels and improve inflammatory markers. 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.“- Megan Hilbert, Registered Dietitian Nutritionist specializing in nutrition for gut health, IBS, intuitive eating, gentle nutrition and the gut-brain axis
The Best Nuts for Heart Health
“I once worked for a cardiologist who prescribed that his patients with high blood pressure eat 1/4 cup of almonds every day. Almonds can help control blood pressure because they are rich in the amino acid arginine. Arginine is needed to make nitric oxide. Nitric oxide relaxes arterial blood vessels, which reduces blood pressure.
“The nuts have cardiometabolic protector benefits. They have been shown to be consumed as part a balanced and complete diet, to reduce blood cholesterol levels. They are rich in heart health omega-3 fatty acid, alpha-linolenic acid (ALA). A quarter cup serving of this nut can meet our daily needs need this essential fatty acid. — Tami Best, registered dietitian
“Pecans are a great source of healthy fats and fiber. They can help lower blood pressure and cholesterol thanks to omega-3 and omega-6 fatty acids. Pecans are also an excellent source of vitamin A, vitamin E and folic acid. — Pelitère
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The Best Nuts for Brain Health
“Nuts are rich in anti-inflammatory fats, reducing neuroinflammation and helping to support the mind health and well-being and reduce the risk of cognitive decline. Amyloid sores found in everyone’s brains People with Alzheimer’s disease have been shown to increase oxidative damage to neurons and promote inflammation. Because nuts are rich in antioxidants and anti-inflammatory fats, they have the potential to have a neuroprotective benefit.“- Best
There is also a case for mixed nuts
“Mixed nuts contain a good amount of plant-based omega-3 fatty acids, which help reduce inflammation levels. Most Americans do not get enough omega-3 in their diet, which can lead to an imbalance between their omega-2 and omega-6 ratio, and a diet with a higher omega-6 ratio has been linked to higher rates of heart disease.
“Magnesium is something 50-80% of Americans fail to get enough of and these nuts contain almost 20% of our daily value in just one serving. Magnesium plays an important role in sleep, stress management, mood and much more.
“Mixed nuts also contain enough selenium to meet our daily needs – 170% of the DV in fact! Selenium is a powerful antioxidant that can help reduce oxidative stress, known to reduce the effects of premature aging, stroke, Alzheimer’s disease and even cancer. — Bakovic
Remember it’s all about portions
“Unless you’re taking a weight loss medication, it’s easy to overeat nuts – they taste so good. I prepare portions in a small ramekin to avoid excess, I take them to my office and enjoy them while I work. Lately I’ve been buying cashews at Costco that are toasted with just a touch of sugar and I combine them with other plain (unsalted) nuts (walnuts, pecans, almonds) and it’s an indulgent snack to plant based. — Barbara Ruhs, registered dietitian and owner of food marketing consultancy MarketRD.com