The body of evidence about nuts and health continues to grow. These local and international papers, outlining new nut research published around January 2022, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Nut and peanut butter consumption and risk of prostate cancer in the NIH‐AARP diet and health study. (2022).
This large prospective cohort study followed US-based males (with a median age at baseline of 63.7 years) for a median of 15 years. The average (mean) nut and peanut butter intakes were 3.4 and 3.7 grams/day, respectively. It found total nut consumption (nuts and peanut butter combined) was not associated with prostate cancer risk. However, greater frequency of nut consumption (>3-4 times/week) was associated with significantly reduced risk, compared with the lowest frequency (<1/month).

Effects of nut consumption on the blood lipid profile: A meta-analysis of randomized controlled trials. (2022).
This meta-analysis showed that nut consumption had no significant effect on blood total cholesterol (TC), LDL-cholesterol, HDL cholesterol (HDL-C), and triglycerides. However, it found pistachio consumption significantly reduced TC, and cashew consumption significantly increased HDL-C, compared with that in controls. The researchers note a consistent inverse relationship between nut consumption and coronary heart disease outcomes.

Cumulative average nut consumption in relation to lower incidence of hypertension: A prospective cohort study of 10,347 adults. (2022).
This prospective cohort study found consuming at least one serve of nuts (peanuts, almonds, and/or pine nuts) a week may reduce the risk of hypertension. Among the Korean-based adults, an average nut consumption of ≥1 serve/week (15g/week) was inversely associated with the incidence of hypertension in a dose-response manner. This prospective cohort study involved 10,347 participants, aged 40 years and older, who were free of hypertension at baseline.

Consumption of pistachio nuts positively affects lipid profiles: A systematic review and meta-analysis of randomized controlled trials. (2021).
Twelve randomised controlled trials were included in this systematic review and meta-analysis which looked into the effect of pistachios on lipid profiles. It found consuming pistachio nuts reduced total cholesterol (WMD: −7.48 mg/dL), LDL-cholesterol (WMD: −3.82 mg/dL) and triglyceride (WMD: −11.19 mg/dL) levels, while HDL-cholesterol levels did not change. The researchers concluded that consuming pistachios may improve lipid profiles in adults and may be protective against cardiometabolic diseases.

The effects of almond consumption on inflammatory biomarkers in adults: A systematic review and meta-analysis of randomized clinical trials. (2021).
This systematic review and meta-analysis (of 18 trials involving 847 adults) sums up the evidence to date on how almonds impact inflammatory markers. It found almond consumption beneficially affects C-reactive protein (CRP) and Interleukin-6 (IL-6) concentrations. It had no beneficial effect on Tumor Necrosis Factor Alpha (TNF-α), Intercellular Adhesion Molecule-1 (ICAM-1) and Vascular Cell Adhesion Molecule-1 (VCAM-1) concentrations. The study authors suggest further trials are needed in this area.

Tree nut consumption is associated with a lower risk of hyperestrogenism in men. (2021).
This cross-sectional study included 3,340 US-based men aged ≥20 years. It found higher tree nut consumption was linked with lower circulating levels of the estrogen hormone estradiol, and a lower risk of hyperestrogenism in men. The mean usual intake of tree nuts among those who ate nuts was 34.2 g/day. Amounts of usual intake of tree nuts were inversely associated with bioavailable estradiol. Usual intake of tree nuts of ≥30g/day (versus <30g/day) or ≥42.52g/day (versus <42.52g/day) was associated with a 24% or 7% lower risk of hyperestrogenism, respectively.

The effect of a high-polyphenol Mediterranean diet (GREEN-MED) combined with physical activity on age-related brain atrophy: The DIRECT PLUS randomized controlled trial. (2022).
In this 18-month trial 284 study participants were randomly assigned to either: (1) Healthy dietary guidelines (HDG), (2) Mediterranean (MED) diet, or (3) Green-MED diet. Both MED groups consumed 28g/day walnuts. The Green-MED group also consumed green-tea and Mankai green shakes, both rich in polyphenols, and limited red/processed meat. Neurodegeneration markers were measured at baseline and after 18 months. Both MED diets were neuroprotective for age-related brain atrophy, compared to HDG – with the best outcomes among Green-MED diet participants.