Top 10 healthiest nuts for improved gut health, immunity and more

‘Almonds are a great source of vitamin E, which can help reduce the frequency and severity of hot flashes in perimenopause as well as being great for skin support for acne prone skin, which can be common in those with PCOS,’ says Alderson.

Studies have also found that adding almonds to your diet can reduce bad cholesterol, promote good gut health and support normal immune function.

‘The omega-3 fatty acids in walnuts can help reduce inflammation and support hormone production,’ says Alderson.

Walnuts are also a great source of copper, a mineral that’s essential for creating enzymes and has been found to support immune function.

Studies also show that eating walnuts may reduce heart disease risk factors like high blood pressure and bad cholesterol, as well as improvement in brain function.

‘The high vitamin E content of hazelnuts makes them great for skin health,’ says Peters.

A 2019 study found that hazelnuts may also have antioxidant and anti-inflammatory properties.

Other research suggests that hazelnuts may help reduce the risk of heart disease.

‘Cashews are a good source of magnesium, which can help improve sleep,’ says Peters.

Cashews are also high in protein, which is great for aiding muscle recovery and energy levels, continues Peters.

There is also some limited research suggesting that adding cashews to your diet may lead to a reduction in blood pressure, but more studies are needed.

Pecans are a great source of zinc, which aids normal immune function, wound healing and growth and development.

A smaller study from 2021 found that eating pecans may also benefit heart health by reducing bad cholesterol level.

‘Eating pistachios may be useful for weight management, as they’re high in protein and fibre, which will keep you fuller for longer,’ says Peters.

Pistachios are also high vitamins and minerals including B6, which is important for immune function and antioxidants.

A 2020 study found pistachios may also reduce blood pressure and increase blood antioxidant levels.

‘Macadamia nuts can improve brain function and due to their high fat content, they would make great fuel for sporting events,’ says Alderson.

The healthy fat content also helps support hormone balance and ability to cope with stress, advises Peters, which makes them a good dietary addition for people experiencing perimenopause.

An older study review also found that eating tree nuts like macadamias may help reduce bad cholesterol and blood sugar levels.

Macadamia nuts are also comparatively lower in carbs than other kinds of nut, making them a popular choice for people on low-carb diets.

Pine nuts might not be an obvious snack choice, but they can be delicious toasted to top salads or pasta dishes.

Some studies show that the pinolenic acid found in pine nuts may help to lower bad cholesterol levels in the blood, which can help reduce the risk of heart disease.

Eating pine nuts may also reduce blood sugar levels, research suggests, which may help reduce the risk of developing type 2 diabetes.

They’re also a source of omega-3s, which studies show is important for maintaining good cognitive health.

‘Brazil nuts are a particularly great source of selenium, which can support your thyroid – just three a day give you your daily requirements,’ says Alderson.

Brazil nuts may also have anti-inflammatory and antioxidant effects, according to research.

They’re also high in magnesium and vitamin E, which have been shown to improve sleep, reduce blood sugar levels and support energy production.

A new study has found that eating brazil nuts may also have beneficial effects on your gut health.

Despite being one of the more popular nuts, especially in nut butters, peanuts are technically legumes.

They’re a rich source of protein, making them a good choice for snacking on to keep full between meals.

Peanuts are also high in antioxidants and folate, which is important in pregnancy as it aids development of the placenta and foetus.

There is also some research to support the theory that eating peanuts helps to reduce the risk of heart disease and stroke, but this doesn’t apply to peanuts in their nut butter form.