Which types of nuts are the healthiest?

Almonds

Almonds are harvested in late summer and early autumn in California, and if you ever want to go and see something really beautiful, head to California in February to March, when you’ll see Sacramento covered in light pink and white blossoms, the first stage of the cycle of almond crops.

Health benefits of almonds

Almonds are packed with magnesium, and vitamins, like vitamin B2 which makes hair shiny and nails strong. They also contain naturally high levels of protein.

Give our almond recipes a go.

Brazil nuts

Brazil nuts grow near the tops of 150-foot trees in hard casings similar to coconuts. Each case has 20 to 30 nuts inside, arranged like the segments of an orange. The cases fall off the trees when ripe.

Health benefits of brazil nuts

Brazil nuts contain selenium which is known to be beneficial for the brain and support a healthy thyroid. It also balances mood, which means they could be a good choice for those with depression or low mood. Brazil nuts also have anti-inflammatory properties and they're packed with heart-healthy fats.

For something sweet, try buttermilk pancakes with sticky banana and brazil nuts.

Cashew nuts

The cashew tree is native to the Brazilian Amazonian rainforest. A cashew tree bears numerous, pear-shaped fruits called cashew apples. Although we call it a nut, the cashew is really a seed.

Health benefits of cashew nuts

Cashews are rich in unsaturated fats and antioxidants which help to reduce inflammation. They also contain an impressive amount of fibre and protein, making them a great choice for those on a vegan diet.

Get cooking with our chicken and cashew curry and other cashew nut recipes.

Hazelnuts and cobnuts

These nuts are closely related. Cobnuts are slightly larger and grown to be eaten fresh during the late summer and autumn months. While hazelnuts are grown to be dried and preserved for longer.

Health benefits of hazelnuts

Like many nuts, hazelnuts are high in healthy fats and antioxidants which means they could contribute to reducing inflammation in the body. They're also a good source of zinc, potassium and vitamin B6.

For a satisfying savoury dish, try roasted cabbage steaks with hazelnut dressing.

Macadamia nuts

Macadamia nuts are native to Australia. They're rich and creamy in both texture and flavour, making them a welcome addition to sweet and savoury dishes.

Health benefits of macadamia nuts

Macadamia nuts are naturally low in carbohydrates and sugar, but contain high amounts of vitamin B1 and magnesium. Besides having a great omega-3 to omega-6 ratio – which helps in fighting inflammation – macadamia nuts contain the largest amount of mono-unsaturated fatty acids of any nut.

For an elegant treat, serve up our iced chocolate and macadamia dacquoise.

Peanuts

Also called groundnuts, peanuts are technically a legume and from the same family as lentils. They can be dry-roasted, boiled, ground into flour or pressed to make oil.

Health benefits of peanuts

The beneficial plant fat in peanuts, which is about 80 per cent unsaturated (considered good fat) can help lower cholesterol levels when it replaces saturated animal fat in the diet. Peanuts and peanut butter are also naturally cholesterol-free.

Serve up our broccoli and peanut soba noodles for a speedy midweek supper.

Pistachios

Pistachios are the seed of the pistachio tree, they bring vibrant green colour and sweet, nutty flavour to a number of dishes.

Health benefits of pistachios

If you happen to be feeling stressed, eat a handful of pistachios. They have a significant amount of potassium that helps in lowering the stress hormone cortisol. They're also high in unsaturated fats, fibre and protein – which can help you feel full for longer.

Kickstart your day with a bright mango smoothie bowl topped with chopped pistachios.

Walnuts

Walnuts are the fruit of the walnut tree and have a round, very hard shell – break this open to reveal the sweet nut inside. There are more than 50 species of walnuts and they're most commonly grown in California or China. Walnuts are commonly enjoyed as snack, in cakes and baked goods, as well as in savoury dishes like pasta and salads.

Health benefits of walnuts

Studies show that walnuts may promote brain function and improve mood because of their high levels of omega-3 fatty acids. They're also a good source of vitamin E and walnut oil is believed to support a healthy heart.

Add the crunch of walnuts to this delicious dish of charred onions with balsamic and ricotta.

How to make nut butter

Heat the oven to 150C/fan 130C/gas 2. Spread 300g of your chosen nuts out in a single layer on a large baking tray. Roast for 10-15 minutes, until golden brown.

Tip the nuts into a food processor with a pinch of sea salt and blitz for 10 minutes until smooth and glossy, stopping and scraping down the sides every so often. It will look crumbly, and then form a ball, but keep blending until it becomes runny. It will keep in an airtight container or jam jar for three months.

Next, learn how to make cashew cream.