Whether your priority is weight loss, blood sugar control, women’s health or brain health, there is something for you – and it’s nuts. UNIAN.
Nuts and seeds are ideal choices and are rich in fiber, healthy fats and protein, Huffpost writes.
The best nuts for women’s health
Pumpkin seeds contain a complex of nutrients that are especially beneficial for women’s health. Pumpkin seeds contain significantly more magnesium compared to others. Magnesium is a mineral that is especially important for preventing osteoporosis in women.
Pumpkin seeds are also high in zinc, which plays a role in regulating the menstrual cycle by participating in the synthesis, storage and release of reproductive hormones such as follicle-stimulating hormone and luteinizing hormone. Zinc is also important during pregnancy due to its role in DNA synthesis, which is a major physiological process in fetal development.
Brazil nuts because of their selenium content… which is an important hormone for regular menstrual cycles. “I recommend Brazil nuts to clients because you can meet your daily requirement of selenium by eating just two nuts a day,” said nutritionist Claire Rifkin.
The best nuts for weight loss
Sunflower seeds are a great option. Compared to other nut and seed options, sunflower seeds are lower in calories and fat. They are a good source of phosphorus, which promotes cell growth and repair. “Also a good source of iron and fiber,” said nutritionist Courtney Pelitera.
Hemp seeds are a powerhouse of nutrients, with 10 grams of protein in 3 tablespoons, as well as anti-inflammatory and heart-healthy omega-3 fatty acids. “This is the perfect combination to keep you feeling satisfied and full for longer, while also replenishing your body with the minerals like zinc and iron it needs to thrive,” said nutritionist Katie Hadley.
From a nutritional standpoint, eating peanuts will help promote a feeling of fullness thanks to the fiber, healthy fats, and protein. It also contains antioxidants such as flavonoids, which scavenge free radicals and potentially protect against cancer.
Cashews are rich in protein and help fill you up. They are rich in monounsaturated and polyunsaturated fats, which help lower cholesterol and improve heart health.
Best Nuts for Blood Sugar Control
Pistachios are high in fiber and protein (which help control blood sugar), have the fewest calories per ounce (which helps control weight), and peeling pistachios can help instill mindful eating.
Hazelnuts contain large amounts of vitamin B6, phosphorus, potassium and zinc, which play an important role in energy metabolism, as well as immunity and blood pressure. They are also an excellent source of healthy fats, which can help lower cholesterol levels as well as improve inflammatory markers. “Research shows that oleic acid, which is high in these nuts, may have a beneficial effect on insulin sensitivity, which improves blood sugar metabolism and reduces the risk of diabetes,” said nutritionist Megan Hilbert.
The Best Nuts for Heart Health
Almonds help control blood pressure as they are high in the amino acid arginine. Arginine is necessary for the production of nitric oxide. Nitric oxide relaxes arterial blood vessels, which in turn lowers blood pressure.
Walnuts have cardiometabolic protective properties. When consumed as part of a balanced diet of whole foods, blood cholesterol levels are reduced. They are rich in the heart-healthy omega-3 fatty acid alpha-linolenic acid. One quarter-cup serving of this nut can meet your 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 thanks to their omega-3 and omega-6 fatty acids. Pecans are also an excellent source of vitamin A, vitamin E and folic acid.
The best nuts for brain health
Walnuts are rich in anti-inflammatory fats, which reduce neuroinflammation, help support mental health and well-being, and reduce the risk of cognitive decline.
The material is for informational purposes only. Before making a decision, consult a specialist.
2024-04-06 14:36:42
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