You’ll often see walnuts brought up in conversations about brain-healthy foods, and for good reason. As well as being rich in nutrients such as vitamin C, E and folic acid, walnuts also contain omega-3 fatty acids and polyphenols, both substances that help to fight brain inflammation and boost performance.

“Walnuts are also brilliant for supporting a healthy immune system and reducing the risk of cardiovascular disease,” explains Lola Biggs, dietitian at the supplement brand Together Health. “Aim to eat five a day.” 

If you’re an almond fan, we’ve got some good news. According to Maz Packham, nutritionist and consultant at the supplement brand W-Wellness, these are “one of the healthiest nuts” out there.

Why? Well, their high vitamin E content certainly helps. “Almonds are a rich source of vitamin E, an important antioxidant beneficial for healthy ageing and heart health,” Packham says. “They’re also a source of plant-based protein and fibre with about 3g of fibre per ounce, making them great for supporting digestive health and keeping you feeling fuller for longer.”

The type of fat almonds contain – primarily monounsaturated fat – is also good news. This kind of fat can help to lower levels of bad LDL cholesterol and increase levels of good HDL cholesterol, which in turn can help to reduce your risk of developing heart disease.

Oh, and as if all that wasn’t enough, almonds are also a good source of magnesium – an essential mineral for muscle and nerve function and blood pressure regulation that can also support sleep.  

Macadamia nuts have a high fat content that reflects their creamy, buttery flavour, but that’s not necessarily a bad thing. The type of fat they contain is monounsaturated fat, ie the healthy fat that’s also found in olive oil and can provide heart-protective benefits by lowering bad LDL cholesterol.

In fact, various studies have found that eating 8–42g of macadamia nuts daily can lower total and bad LDL cholesterol levels by up to 10%. 

As well as being absolutely delicious, pistachios have a whole host of health benefits. For one thing, they contain protein, fibre and potassium – an electrolyte that supports muscle and heart health.

But that’s not what makes pistachios particularly special. “One strength of the pistachio is its high lutein content, a nutrient that’s great for eye health,” explains Sonia Khan, senior pharmacist and nutritional specialist at Feel Gut. In particular, lutein helps to protect the eyes from blue light and age-related degeneration; a new study suggests daily consumption could make a real difference. 

As well as being rich in vitamin E and magnesium, brazil nuts also boast a unique benefit – selenium. A mineral found in soil, selenium boasts antioxidant properties that can help to protect our cells from damage and has been shown to support key areas of the body such as the thyroid and brain.

While they’re incredibly tasty, it’s important not to go overboard on brazil nuts. While selenium is important, humans only need a very small amount compared to other minerals – and eating too many brazil nuts for an extended period can lead to a condition known as selenium toxicity. It’s for this reason that the recommended intake of brazil nuts is only one or two per day. 

If you’re looking for a dairy substitute for your plant-based cooking, then cashews could be the answer. They’re incredibly creamy (if you’ve ever blended them into a pasta sauce, you’ll know what we’re talking about) and also offer some great nutritional benefits.

“Cashews are rich in zinc and iron, a mineral that helps make red blood cells transport oxygen around the body and ease tiredness,” Biggs explains. They also contain magnesium and copper – the latter of which is important for maintaining your nervous and immune systems.

“These creamy little nuts also contain a high amount of the essential amino acid tryptophan,” Biggs adds. “This plays a crucial role in producing serotonin, also known as the happy hormone.” 

As well as being incredibly versatile, pine nuts boast a number of important nutrients. Pinoleic acid, a polyunsaturated fatty acid exclusively found in pine nut oil, is great for lowering bad LDL cholesterol, while high levels of zinc and vitamin E make them beneficial for immunity and skin health respectively.

While you might not always see hazelnuts on lists of the healthiest nuts, Khan says the nutrients they contain make them one to keep in mind. “Hazelnuts are often overlooked, but they pack a serious health punch,” she says. “Rich in vitamin E, folate, and B vitamins, they’re excellent for brain and skin health and contain manganese, a mineral essential for bone health and metabolism.”

Hazelnuts also happen to be full of healthy fats including omega-9 fatty acids, which help to keep your nerve cells in check. And their choline and lecithin content mean they’re also great for memory and nerve function.