The Best Type Of Nuts For Snacking, Depending On Your Health Goals

We all know that chips and candy bars aren’t the healthiest snacks, but you can upgrade to a snack that helps prevent a number of chronic health problems. When you need a packable, munchable food to carry you through between meals, nuts and seeds are a perfect choice, loaded with fiber, good fats and protein.

Still, you’ve probably heard various caveats about certain nuts ― that cashews are bad for us, for example, while almonds are better. Is that really true? We asked some nutrition experts which unsalted nuts and seeds are their top picks for nutrient-rich, nourishing snacks.

The best options for women’s health

“Pumpkin seeds contain a composition of nutrients that are particularly supportive of women’s health . The pumpkin seeds have a notably greater amount of magnesium compared to the other options. Magnesium is a mineral that is particularly important for the prevention of osteoporosis in women.

“The pumpkin seeds also have a good amount of zinc content. Zinc plays a role in regulating the 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 foundational physiological process for fetal development.

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

The best nuts for weight loss

“Sunflower seeds are a great option. Compared to