If your pantry only has stale crackers and a half-eaten chocolate bar, it’s time for a nut-and-seed upgrade.
These little guys might be small, but they’re loaded with healthy fats, fiber, protein, and the kinds of nutrients your body actually needs to function—especially if you’re a woman dealing with stress, hormones, or just trying to remember where you left your keys.
Here’s what to stock and why your body will thank you.
1. Almonds
Crunchy, satisfying, and a classic for a reason. Almonds are full of vitamin E (hello, glowing skin), magnesium (mood + muscle support), and healthy fats that help keep you full. That vitamin E also works behind the scenes to help hydrate dry skin and fight the signs of aging—think fine lines and dullness. Want to level up? Vitamin E and vitamin C are a dream team, so pair your almonds with an orange and let the glow begin.
2. Walnuts
These brain-shaped nuggets are basically your nervous system’s bestie. High in plant-based omega-3s, they support brain health, mood, and inflammation reduction. They’ve also been linked to better heart health—so yeah, toss a handful into your oatmeal, salad, or straight into your mouth.
3. Brazil Nuts
These aren’t just a snack—they’re a selenium delivery system. And selenium is a key player for thyroid health, hormone balance, and fertility, making these nuts especially important for women. Just 1–2 per day is enough to hit your selenium needs. Do NOT overdo it though– too much can lead to toxic selenium levels.
4. Sunflower Seeds
Underrated but mighty. Sunflower seeds are loaded with vitamin E, magnesium, and selenium, and they’re also rich in B vitamins, which support energy and nervous system function. Great for tossing on salads, mixing into trail mix, or eating by the handful like a squirrel in a blackout.
5. Pumpkin Seeds (a.k.a. Pepitas)
Crunchy green magic. Pumpkin seeds are packed with magnesium, zinc (skin + immune support), and iron. Bonus: they’re a great PMS snack thanks to their blend of minerals that help with cramping and bloating.
Keeping a stash of these nuts and seeds on hand makes healthy snacking way easier. Sprinkle them, blend them, cook them or bake them. They’re small, but they’re doing big things behind the scenes.
6. Chia Seeds
Tiny, but not messing around. Chia seeds are packed with fiber (hello, digestion), omega-3s, plant-based protein, and antioxidants. When soaked, they form a gel-like texture that helps keep you full and supports gut health. They’re also great for blood sugar balance and keeping things, well, moving. Toss them into smoothies, oatmeal, yogurt, or make a trendy little chia pudding if you’re feeling extra.