Upgrade your snacks to prevent chronic health problems. Nuts and seeds are a perfect choice, loaded with fiber, good fats, and protein. Nutrition experts weigh in on the best picks for women's health, weight loss, blood sugar management, heart health, and brain health. Pumpkin seeds and Brazil nuts top the list for women. Sunflower seeds and hemp seeds are great for weight loss. Pistachios and hazelnuts help with blood sugar management. Almonds, walnuts, and pecans are heart-healthy options. Walnuts, with their anti-inflammatory fats, are best for brain health. Mixed nuts provide a variety of benefits, including omega-3 fatty acids and magnesium. Remember to watch your portions, as nuts can be easy to overeat. Make mindful choices, like pre-portioning your snacks, to enjoy the health benefits of nuts without overindulging.