The best type of nuts to consume depends on your health goals

We all know that chips and candy aren’t the healthiest of foods, but you can upgrade them to a snack that helps prevent a number of chronic health problems. When you need a packable, edible snack to take you between meals, nuts and seeds are a perfect choice, packed with fiber, good fats and protein.

However, you’ve probably heard various warnings about certain nuts – that cashews are bad for us, for example, while almonds are better. Is it really true? We asked several nutrition experts which unsalted nuts and seeds are their top picks for nutrient-dense, nutrient-rich foods.

“Pumpkin seeds contain a composition of nutrients that are particularly supportive women’s health. Pumpkin seeds have a significantly higher amount of magnesium compared to other options. Magnesium is a mineral that is especially important for preventing osteoporosis in women.

“Pumpkin seeds also have a good zinc content. Zinc plays a role in the regulation of menstrual cycle participating in the synthesis, storage and release of reproductive hormones such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH). ZINC it is also important during pregnancy because of its role in DNA synthesis, which is a fundamental physiological process for fetal development.

“[Another good pick is] Brazil nuts because of their content of selenium … which is an important hormone for regularity of menstruation. I also like to recommend Brazil nuts to clients because you can meet your daily selenium needs by eating just two nuts a day.” – Claire Rifkin, registered dietitian and founder of Claire Rifkin Nutrition

“Sunflower seeds are a great alternative. Compared to other variations of nuts and seeds, sunflower seeds have fewer calories and less fat content than others, a good trade-off for those trying to lose weight. They provide a good source of phosphorus, which helps in cell growth and repair. Also a good source of iron and fiber.” – Courtney Pelitera, registered dietitian specializing in sports nutrition and health 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. This is the perfect combination to keep you feeling satisfied and satiated for longer, while replenishing your body with minerals, such as zinc and iron, that it needs to thrive.” – Kaytee Hadley, functional medicine nutritionist and founder of Holistic Health and Wellness

“Compared to other nuts, peanuts are reasonably priced, which makes them more accessible to many people. From a nutritional standpoint, eating peanuts will help you feel fuller because of 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.

“Shea is a creamy, velvety type of nut that can be used in a variety of delicious recipes and can also be made into a plant-based milk. They are rich in protein, which helps with feelings of fullness, or satiety. One of the best things about cashews is that they are rich in polyunsaturated and polyunsaturated fats, which help lower cholesterol levels and optimize heart health. – Lena Bakovic, registered dietitian specializing in chronic disease, weight management, gut health, oncology, and general health and wellness

“Pistachios check all the boxes. Pistachios are rich in fiber and protein (which help with blood sugar management), are the lowest in calories per ounce (which helps with weight management) and shelling action pistachios can help instill mindfulness in our eating.” – 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 are also an excellent source of healthy fats, which can help lower cholesterol levels and also improve inflammatory markers. Some research also shows that oleic acid, which is abundant in these nuts, can have a beneficial effect on insulin sensitivity, which improves blood sugar metabolism and reduces the risk of diabetes.“- Megan Hilbert, registered dietitian specializing in gut health nutrition, IBS, intuitive eating, soft nutrition and the gut-brain axis

“I once worked for a cardiologist who would prescribe his high blood pressure patients to eat 1/4 cup of almonds every day. Almonds can help control blood pressure because they are high in the amino acid arginine. Arginine is needed to produce nitric oxide. Nitric oxide relaxes arterial blood vessels, which reduces blood pressure.

“Nuts have cardiometabolic protection the benefits. They are shown when consumed as parts of a balanced, whole-food diet to lower blood cholesterol levels. They are rich in heart health Omega-3 fatty acid, alpha linolenic acid (ALA). A quarter cup of this nut can complete our daily the need for this essential fatty acid.” – Tami Best, registered dietitian

“Pecan is a great source of healthy fats and fiber. They can help lower blood pressure and cholesterol because of the omega-3 and omega-6 fatty acids. Pecans are also an excellent source of vitamin A, vitamin E and folic acid. – Pelitera

“Walnuts are rich in anti-inflammatory fats, reducing neuro-inflammation and helping with mental support. health and well-being and reduce the risk of cognitive decline. Amyloid plaques found in everyone’s brain people diagnosed 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 one neuro-protective benefit.“- The best

“Mixed nuts contain a good amount of plant-based omega-3 fatty acids, which have been shown to help reduce inflammation levels. Most Americans do not get enough omega-3 in their diet, which can cause an imbalance in their omega-2 to omega-6 ratio, and a diet with a higher omega-6 ratio has been linked to higher rates of high rates of heart disease.

“Magnesium is something that 50-80% of Americans don’t 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 more.

“Mixed nuts also contain more than enough selenium to meet our daily requirements – 170% of the DV in fact! Selenium is a powerful antioxidant that can help reduce oxidative stress, which is known to reduce the effects of premature aging, stroke, Alzheimer’s and even cancer. – Bakovic

“Unless you’re taking a weight-loss drug, nuts are easy to overdo — they taste so good. I feel the ramekin a bit beforehand to curb over-indulgence and bring it to my desk and savor each one as I work. I recently bought cashews at Costco that are roasted with just a little sugar and I combine them with other plain (unsalted) nuts (walnuts, pecans, almonds) and it’s a plant-based snack.” – Barbara Ruhs, registered dietitian and owner of food marketing consultancy MarketRD.com