Nuts are a powerhouse of nutrients, offering a perfect blend of healthy fats, proteins, vitamins, and minerals. Incorporating nuts into the diet can bring a multitude of health benefits for women, ranging from enhanced heart health to improved bone density.
This introduction to the best nuts for women will explore the unique nutritional profiles of various nuts and highlight how they can support women’s health at different stages of life. Whether you’re looking to boost your energy levels, maintain a healthy weight, or reduce the risk of chronic diseases, the right nuts can be a delicious and beneficial addition to your daily routine.
Let’s delve into which nuts stand out as the best choices for women and how to integrate them effectively into your diet.
Healthiest Nuts For Women
1. Almonds
Almonds contain good fats. Almonds are key to a heart-healthy diet because of their high levels of monounsaturated fats. These are good fats, so don’t be afraid to enjoy small portions of almonds as part of your daily meals and snacks. They help to lower bad cholesterol and increase good cholesterol.
Healthy fats like monounsaturated fats support weight loss, so because they fill you up quickly, you’re unlikely to overindulge if you’re watching your weight. This means eating almonds is a good way to feel satisfied and reduce your overall calorie intake. Almonds are an excellent source of calcium.
If there’s one thing women always seem to be in short supply of, it’s calcium. Almonds are packed with fiber and contain good fat, which is great for the skin. Eating 5 almonds a day can help lower cholesterol levels, reduce the risk of heart disease, and improve cognitive function. They may also help regulate blood sugar levels and aid in weight management.
2. Pistachios
Pistachios are the seeds of the pistachio tree. They’re usually green, and they taste slightly sweet. They’re called nuts. Pistachios are a very nutritious food. They offer several health benefits, especially for the heart, gut, and waistline.
Regularly eating pistachios may help improve health and well-being. But people should stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 1 oz a day. Pistachios help protect you from gestational Diabetes.
A recent study suggests that consuming pistachios may help maintain blood sugar levels while providing essential nutrients to the mother and baby during pregnancy. Pistachios are an excellent source of good fat, fiber, antioxidants, nutrients, and protein.
3. Walnuts
There are many benefits of walnuts for females. They help with PCOS, Fetus development, and female fertility. They also prevent breast cancer and promote hair growth. Other benefits include anti-aging properties and glowing skin.
Walnuts are rich in polyunsaturated fats, which are better for you than saturated fats. They’re also high in healthy omega-3 fatty acids. Studies show that eating walnuts can help lower your overall cholesterol levels as well as LDL “bad” cholesterol.
An ounce (30 grams) of walnuts a day has been shown to reduce the risk of heart disease. The recommended serving size is a small handful or 1½ ounces (45 grams) a day. Walnuts make an excellent nutrient-dense snack, and you can easily carry them wherever you go.
4. Brazil Nuts
Brazil nuts have several antioxidants, including vitamin E and phenols. Antioxidants can help to fight free radicals, reducing oxidative stress and inflammation in your body. Lowering inflammation can help reduce your risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.
Brazilian nuts are the richest food source of selenium, which is necessary for fertilization and embryo development, as well as the protection of sperm against oxidative stress. Limiting intake to about one to three Brazil nuts per day is best.
Talk to a healthcare provider or registered dietitian nutritionist if you’re unsure whether Brazil nuts are safe for you.
5. Cashew
Cashew nuts are often valued for their buttery taste and crunch. Cashews are a nutrient-rich nut that offers many benefits for female health. Cashew nut’s benefits for females are plenty; consuming it regularly has been linked to positive health.
They are a good source of copper, magnesium, and calcium. Cashew nuts or Kaju are also enriched with zinc, which is essential for female reproductive health. Whether you want to improve your heart health, enhance fetal growth, or maintain strong bones, cashew nuts are an excellent food to add to your diet.
A moderate amount of cashews, roughly 28 to 56 grams, can be a healthy supplement to a balanced diet.
6. Peanuts
The peanut, also known as the groundnut, goober, goober pea, pindar, or monkey nut, is a legume crop grown mainly for its edible seeds. You might already know how healthy peanut butter is, but not many know the various benefits that peanuts can offer!
Low in carbs and high in protein, these nuts also contain healthy fat and other nutrients, which makes them perfect to snack on. One serving of peanuts has 7 grams of protein plus 30 vitamins and nutrients, which is great for overall nutrition when you’re planning for a baby and when you’re expecting!
For both women and men, peanuts are a great addition to meals when it comes to fertility. Women who eat peanuts have a lower Body Mass Index (BMI), according to CSFII/DHKS data. If you’re trying to manage your weight, peanuts are a great choice to include in a healthy diet—and you only need a handful a day.
7. Hazelnut
According to research, foods rich in protein, lipids, and antioxidants are essential for increasing fertility in women. Since hazelnuts are a good source of these nutrients, it is beneficial. Hazelnuts also contain minerals like selenium, iron, zinc, and calcium that improve female fertility.
The recommended intake of hazelnuts for weight loss is around 1-2 ounces per day. A one-ounce serving of hazelnuts is about 15-20 nuts, but it’s best to weigh out your portions if you are trying to track your calories accurately.
8. Pinenuts
Pine nuts have been consumed in the Mediterranean region for over 2000 years. Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Other nutrients in pine nuts include Phosphorus and Vitamin K.
Pine nuts contain omega-3s and antioxidants. Research suggests taking two tablespoons of pine nuts per day, approximately 30 grams. You can serve pine nuts in different dishes and use them as a topping. However, eating too many pine nuts can leave a bitter metallic taste in the mouth.
9. Soya Nut
Soy nuts are a crunchy snack made from mature soybeans that have been soaked in water, drained, and baked or roasted. Eating soy nuts reduces hot flashes and other symptoms of menopause. Earlier studies using isoflavone tablets found that women got little or no relief from their symptoms.
A natural form of soy, like soy nuts, maybe the best way to ease menopause symptoms. Soy contains plant estrogens called- ‘soy isoflavones,’ which are similar to human estrogen hormone but less potent. These plant-based estrogens are often used in women to blunt the effects of menopause.
They protect women from severe bone calcium loss and help in maintaining a healthy heart. Soy nuts can be fattening. A one-ounce, 120-calorie snack is reasonable for daily intake.
10. Pecan
Vitamin A, vitamin E, and zinc, which are all found in pecans, support your immune system so that your body can fight off infections and repair damage. Pecans also provide folate, which can guard against changes to your DNA that might otherwise lead to cancer.
Pecans are a type of tree nut that’s rich in several key nutrients, including fiber, copper, thiamine, and zinc. They’ve been associated with many potential health benefits, including improved blood sugar control, heart health, and brain function.
It is recommended to have One ounce (15-19) pecan halves per day.
Conclusion
Nuts are highly recommended for women due to their dense nutritional profile, which supports various aspects of women’s health. They are rich in essential fatty acids, proteins, vitamins, and minerals such as iron and calcium, which are crucial for bone health and especially important in preventing osteoporosis.
Nuts also contain antioxidants and healthy fats, which can help manage cholesterol levels and promote heart health, reducing the risk of heart diseases that tend to increase after menopause. Additionally, the fiber and protein in many other nuts aid in weight management by providing a feeling of fullness, which can help curb overeating.
Incorporating macadamia nuts and other healthy nuts into your diet can be a key part of healthy eating. These nuts, along with natural peanut butter and other nut butters, taste not only delicious but also offer significant health benefits. They help manage blood pressure and reduce heart disease risk factors. Whether you’re enjoying a handful of macadamia nuts or spreading nut butter on whole-grain bread, these nutrient-dense choices are excellent for maintaining and improving overall health.
