Dried Nuts and seeds
Walnuts, pumpkin seeds, sunflower seeds, almonds are great as snacks or as accompaniments to your favorite salad. In addition, they are rich in polyunsaturated fatty acids, calcium, magnesium, potassium, zinc and can help reduce menopausal symptoms. They can help improve bone density and hence fight osteoporosis. A study in 2013 found a link between higher zinc intake
better sleep quality. Also, magnesium present in nuts can “exacerbate” the symptoms of depression.
These nuts are rich in calories, however, because of their unsaturated fat and protein content, they are recommended by doctors to consume on a daily basis. They are full of healthy fats and can help prevent cancer and minimize the risk of heart disease.