What kind of nuts do girls eat more? Top 10 Healthy Nut Recommendations and Nutritional Analysis
Nuts are an integral part of a healthy diet for women and are rich in high-quality fats, proteins, vitamins and minerals. The following are 10 types of nuts that are particularly beneficial to girls, as well as their nutritional value and health effects, which have been the hot topics on the Internet in the past 10 days.
1. 10 types of nuts that are most suitable for girls to eat
| Nut name | Main nutrients | Benefits for women | Recommended daily intake |
|---|---|---|---|
| Walnut | Omega-3, Vitamin E, Melatonin | Improve sleep, anti-aging, and promote brain health | 2-3 pieces |
| almond | Vitamin E, calcium, magnesium | Beautify skin, strengthen bones, relieve premenstrual discomfort | 10-15 pcs |
| cashew | Iron, zinc, magnesium | Improve anemia, enhance immunity, regulate mood | 10-15 pcs |
| brazil nuts | Selenium, Vitamin E | Antioxidant, regulate thyroid function | 1-2 pieces |
| pistachio | Lutein, zeaxanthin | Protect eyesight and lower cholesterol | 20-30 pcs |
| hazelnut | Folic acid, vitamin B6 | Beneficial to health during pregnancy and improve cardiovascular function | 10-15 pcs |
| macadamia nut | monounsaturated fatty acids | Protect heart health and improve skin condition | 5-8 pieces |
| pine nuts | zinc, iron | Improve anemia and enhance immunity | 1-2 tablespoons |
| pumpkin seeds | Magnesium, zinc | Relieve menopausal symptoms and improve sleep | 30-50 pieces |
| flaxseed | Omega-3, lignans | Regulate hormone balance and improve intestinal health | 1-2 tablespoons |
2. The best time and way for girls to eat nuts
1.Breakfast pairing: Add nuts to oatmeal, yogurt or salads for long-lasting energy.
2.Afternoon snack: You can eat a small handful of nuts at 3-4pm to help stabilize blood sugar and avoid overeating.
3.before and after exercise: Eating a small amount of nuts 30 minutes before exercise can provide energy and help recovery after exercise.
4.Avoid overdose at night: Nuts are high in calories and are not recommended to be eaten in large quantities 2 hours before going to bed.
3. Nut selection suggestions for women of different ages
| age group | Recommended nuts | special benefits |
|---|---|---|
| Adolescence (12-18 years old) | Walnuts, almonds, cashews | Promote brain development and improve skin problems |
| Childbearing age (19-45 years old) | Flax seeds, pumpkin seeds, hazelnuts | Regulate hormone balance and improve fertility |
| pregnancy | Walnuts, almonds, Brazil nuts | Promote fetal brain development and prevent stretch marks |
| Menopause (45-55 years old) | Pumpkin seeds, pistachios, pine nuts | Relieve menopausal symptoms and protect cardiovascular disease |
| Old age (over 55 years old) | Cashew nuts, macadamia nuts, walnuts | Prevent osteoporosis and delay cognitive decline |
4. Tips for buying and storing nuts
1.Choose original flavor: Avoid choosing nuts with added salt, sugar or flavoring, the original flavor is healthier.
2.Check freshness: When purchasing, smell if there is any peculiar smell and taste if there is any bitterness.
3.Buy in small packages: Nuts are easily oxidized. It is recommended to buy small packages or store them in separate packages.
4.Store correctly: Unopened nuts can be stored in a cool, dry place. It is recommended to keep them refrigerated after opening.
5.Pay attention to the shelf life: Different nuts have different shelf life, generally the ones in shells can be stored longer.
5. Things to note when eating nuts
1.control component: Although nuts are rich in nutrients, they are high in calories. It is recommended that the daily intake be controlled at 30-50 grams.
2.Note on allergies: Some people may be allergic to certain nuts and should try a small amount for the first time.
3.Diverse choices: Don’t just eat one kind of nut. Combining a variety of nuts can provide you with more comprehensive nutrition.
4.Consult a doctor for special populations: Special groups of people suffering from gallbladder disease, kidney disease, etc. should consume it under the guidance of a doctor.
5.Pair with a balanced diet: Nuts cannot replace meals and should be eaten with vegetables, fruits, whole grains, etc.
Nuts are a good friend of women’s health, and eating them in moderation can provide the body with a variety of essential nutrients. I hope this guide can help you choose the most suitable nuts for you, enjoy healthy and delicious food, and gain beauty and vitality at the same time!
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