Nuts are nutritious and fit perfectly into anti-inflammatory diets, leading many people with psoriasis to consume them frequently. “I eat walnuts and berries regularly to help manage inflammation,” one MyPsoriasisTeam member wrote.

Generally, nuts are high in healthy fats, protein, and certain vitamins and minerals. Although some people have an allergy or sensitivity to nuts, which can worsen psoriasis symptoms, most benefit from including them as a healthy snack or recipe ingredient.

Here’s the research on nuts and whether they are good or bad for psoriasis, along with some creative ideas on how to eat them more often if they work for you.

Are Nuts Good or Bad for Psoriasis?

There’s no one-size-fits-all diet for improving psoriasis symptoms, but certain foods may be more likely to aggravate or improve symptoms. For some people with psoriasis, flare-ups can be caused — or get worse — by allergies or intolerances such as tree nuts (walnuts, cashews, hazelnuts, almonds) and peanuts or other foods or drinks.

If you have a true allergy, you likely know how to manage it by now, but if you experience a mild intolerance, you may not be aware of its connection to your condition. Contact your health care professional to help you identify if you may have an allergy or intolerance. If eating nuts doesn’t cause your psoriasis to flare, learn ways they can help and how to include them in your everyday eating.

Walnuts for Omega-3 Fatty Acids

Several studies have confirmed the anti-inflammatory properties of omega-3 fatty acids specifically for skin conditions like psoriasis. That’s because omega-3 fatty acids can help regulate the oil our skin produces and balance hydration. Along with fatty fish like sardines and mackerel, omega-3s are also high in certain nuts and seeds, especially walnuts. The Academy of Nutrition and Dietetics encourages everyone to “feast on fish at least twice a week and regularly include omega-3-rich plant sources, such as flaxseeds, chia seeds, and walnuts.”

In addition to snacking on raw or roasted walnuts, you can use them as an ingredient in recipes like homemade salad dressing. Whenever possible, go for the unrefined, cold-pressed versions, which retain the most nutrients. Since it’s a delicate oil that can get damaged easily with heat, use it fresh or cook it at a very low temperature.

Brazil Nuts for Selenium

Brazil nuts grow in the Amazon rainforest. They’re large, hearty, and rich in selenium. Selenium is important for preventing cell damage, which is helpful for psoriasis. In an ounce of Brazil nuts (six to eight nuts), you’ll get almost 1,000 percent of the recommended daily value for selenium.

Selenium affects various aspects of health and may play a role in immune system regulation for people with psoriasis. Researchers note that people with psoriasis tend to have lower selenium levels, but they still don’t fully understand the reason for this association. In lab tests, selenium has been shown to reduce proinflammatory cytokines, which are immune system proteins. It’s possible that getting enough selenium through foods like Brazil nuts may protect against psoriasis symptoms.

Although selenium isn’t a cure for psoriasis, it is essential to a healthy diet. And because Brazil nuts are such a concentrated source of selenium, you only need to eat a few to boost your total selenium intake. If you don’t feel like eating them plain, chop some up to add extra crunch to salads, yogurt, or pasta with pesto.

Almonds for Vitamin E

Vitamin E is an antioxidant that you can find in almonds, as well as hazelnuts, peanut butter, sunflower seeds, and other types of foods like leafy greens. Antioxidants are great for psoriasis because they help improve our skin health. In 1 ounce of dry-roasted almonds, you’ll get almost half the daily requirement for vitamin E.

Studies show that people with psoriasis and other skin conditions involving chronic inflammation tend to have lower serum levels of vitamin E. Several members of MyPsoriasisTeam have reported using vitamin E, either as part of a topical treatment or a dietary supplement.

“I have psoriasis on my scalp, and I have been using jojoba carrier oil with antioxidant vitamin E. I also use a gel skin treatment that has whole-leaf aloe vera plus vitamins A, C, E, and herbs. It is a skin conditioner that you have to get at the vitamin supplement store. It has helped my hair and face,” said one member.

Another MyPsoriasisTeam member described putting vitamin E on their skin during a psoriasis flare-up: “I’m having a bad pain day. I took a hot shower and exfoliated my skin to remove the dead flakes gently. I’m still itching, so I wrapped my legs with hydrocortisone, vitamin E, and cotton.”

It’s always a good idea to ask your dermatologist before putting vitamin E on sensitive skin or mixing it with other topicals. However, nuts and seeds, particularly almonds, can help boost your levels from within. Almond butter is a particularly tasty treat that you can spread on whole wheat crackers, apple slices, or celery for a healthy snack.

Pistachios for Fiber and Protein

Pistachios are one of the best foods for snacking because they come in their own individual packages. The process of shelling pistachios can help prolong your snack break, giving your brain time to register when you start to feel full.

Because people with psoriasis are at risk for psoriatic arthritis, high blood pressure, high blood sugar, and other complications, it’s important to try to maintain a healthy body weight. Most nuts are high in calories, so despite their health benefits, they’re easy to overeat. Pistachios can help with this issue because you feel like you’re eating more even with just one serving — the process of cracking the shells and eating the nuts provides an interactive snacking experience.

MyPsoriasisTeam members have mentioned that eating less processed foods and getting their weight under control has helped with their psoriasis symptoms.

“I have been on a weight loss program and have lost 6 stone (84 pounds) since last July. I have seen a huge improvement in my psoriasis. It is amazing,” said one member.

According to another member, “It all comes down to what you put in your mouth. I was on the Paleo diet and lost 27 pounds. I did a little bit of exercising and avoided starches and especially added sugars. … It was not easy, but the weight gradually came off and remains off two years later.”

Research on pistachios shows favorable effects for diabetes prevention and blood sugar control, blood pressure, and cholesterol levels. Despite many misconceptions about the high-calorie content of nuts, there’s evidence that adding standard servings of nuts like pistachios to your diet does not promote weight gain or increase the risk for obesity.

Instead of reaching for pistachio treats with added sugar (like pistachio ice cream), toss crushed pistachios on top of a yogurt parfait with blueberries or in a chia seed pudding cup. These little green crunchies can go a long way toward helping you feel full and provide your body with the nutrition it needs.

Incorporating nuts into your diet can be a delicious and nutritious way to help manage psoriasis symptoms. Certain types of nuts, such as almonds, walnuts, and pistachios, have been found to have anti-inflammatory properties that may benefit individuals with psoriasis. By choosing nuts as a snack option, you can also avoid processed and high-sugar snacks that can worsen inflammation and other psoriasis-related issues. As with any dietary changes, make sure to consult with a health care professional to figure out what works best for your needs and health goals.

Talk With Others Who Understand

MyPsoriasisTeam is the social network for people with psoriasis and their loved ones. On MyPsoriasisTeam, more than 116,000 members come together to ask questions, give advice, and share their stories with others who understand life with psoriasis.

Which anti-inflammatory foods do you include in your psoriasis diet? Have you noticed any health benefits from nuts, such as fewer psoriasis flare-ups? Post your suggestions in the comments below, or start a conversation on MyPsoriasisTeam.