Nuts are often chosen as daily snacks or as preferred gift options, but the nutritional value varies significantly among different types. Recently, nutritionist Huang Shu-yi shared on her fan page that selecting the right kind of nuts is key to truly benefiting one's health. Black sesame, pumpkin seeds, and flaxseeds are the three “nutritional stars” she highlighted.

Huang Shu-yi pointed out that black sesame is rich in calcium, containing about 1,479 mg per 100 grams; in comparison, white sesame contains only about 76 mg, a difference of nearly 20 times. For strengthening bones and teeth, or supporting nerve transmission and muscle contraction, black sesame has a clear advantage.

Pumpkin seeds contain both protein and magnesium, with approximately 8 mg of zinc per 100 grams, helping support immune regulation and repair functions. Chia seeds and sunflower seeds also provide notable amounts of zinc, about 7 mg and 6.2 mg respectively, making them good sources of mineral supplementation.

As for plant-based Omega-3, flaxseeds and chia seeds are common choices for vegetarians. Walnuts are also rich in alpha-linolenic acid (ALA), containing about 7,114 mg per 100 grams, which helps support cardiovascular and brain health.

She further noted that pistachios contain 22.4 grams of protein and 13.6 grams of dietary fiber per 100 grams, with 988 mg of potassium, which helps regulate blood pressure. However, nuts are nutrient-dense foods, and a small handful per day is sufficient; those with kidney function issues or who need to limit potassium intake should consult a doctor or nutritionist before consuming them.