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

2026 Dietary Guidance to Improve Cardiovascular Health: A scientific statement from the American Heart Association. (Lichtenstein et al, 2026).
The American Heart Association scientific statement for food-based cardiovascular health optimisation and cardiovascular disease risk reduction guidance summarises available evidence and provides contextual guidance for the key features of heart-healthy dietary patterns. It enumerates collateral benefits of adopting a heart-healthy dietary pattern in terms of nutrient intake adequacy and compatibility with other chronic disease risk reduction guidance. Amongst the recommendations – to shift from meat to plant sources of protein, including legumes and nuts, and to choose sources of unsaturated fats, including olive oil, avocados, and nuts.

Appetite regulation following energy restriction with almond-enriched vs. nut-free diets. A randomised controlled trial. (Carter et al, 2026).
This study compared the effects of almonds and carbohydrate-rich snack bars on appetite regulation and energy intake in adults with overweight or obesity during weight loss and weight maintenance phases. Participants who consumed almonds showed more favourable changes in appetite-related hormones, including lower ghrelin (the hunger hormone) and higher levels of hormones linked to satiety, such as GLP-1, glucagon and pancreatic polypeptide, compared with those eating snack bars. Although hunger increased during weight loss in both groups, overall energy intake at a buffet meal declined over time, suggesting successful behavioural adaptation. The findings indicate that an almond snack may offer appetite-regulating benefits for weight management.

Isocaloric substitution of animal protein with plant protein and its impact on all-cause, cardiovascular, and cancer mortality: A systematic review and meta-analysis. (Barrantes-Espinola et al, 2026).
This systematic review and meta-analysis of nine prospective cohort studies (1,036,799 participants) examined the impact of replacing 3% or 5% of energy from animal protein with plant protein. Isocaloric substitution was associated with lower all-cause, cardiovascular, and cancer mortality, with stronger cardiovascular benefits at the 5% level. The findings support increasing plant protein as a practical strategy to reduce mortality risk, with attainable substitutions – such as replacing a small daily portion of animal-based protein with legumes, nuts, or whole grains (a 3% energy substitution) – linked to meaningful benefits. From a public-health perspective, emphasising plant protein as a replacement for animal-protein – rather than simply reducing animal foods – provides a precise and actionable strategy to lower mortality risk.

Association between protein intake from animal and plant sources and the presence of frailty in community-dwelling Australian women. (Bozanich et al, 2026).
This cross-sectional study examined the association between total, animal, and plant protein intake and frailty in 1,380 community-dwelling Australian older women (mean (SD) age 75.1 (2.7) years). Protein intake was assessed using a validated food frequency questionnaire, and frailty was measured via a multidimensional frailty index. Higher protein intakes – 1.1-1.6 g/kg body weight (BW)/day – from both animal and plant sources (highlighting protein diversity) were associated with 49% lower odds of frailty. Specific to plant protein (which came from vegetables, fruits, nuts, cereal grain foods, beans, and legumes) women with higher intakes (>0.7 g/kg BW/day) consistently recorded lower odds for frailty.

Association between total, animal, and plant protein intake and risk of depression in adults: A systematic review and dose-response meta-analysis of observational studies. (Fotouhi Ardakani et al, 2026).
Across 13 cross-sectional studies, the highest vs lowest total protein intake was related to a lower risk of depression (OR, 0.56; 95% CI, 0.34-0.92), while animal protein and plant protein did not have any significant association. Additionally, the linear dose-response analysis indicated that each 10% energy increment in total and plant protein intake was associated with 21% and 25% risk reduction for depression, respectively. Moreover, nonlinear dose-response analysis revealed a significant risk reduction for depression while increasing the total, and plant protein intakes. Overall, a negative dose-dependent association was found between total and plant protein intake and depression risk in adults.

Adherence to the MIND diet and longitudinal brain structural changes over a decade: Evidence from the Framingham heart study offspring cohort. (Chen et al, 2026).
This prospective study of 1,647 adults in the Framingham Heart Study found that higher adherence to the MIND diet was linked to slower structural brain ageing over a median 12.3 years of follow-up. Using repeated dietary assessments and brain imaging, researchers observed that every three-point increase in MIND diet score corresponded to a 20% slower decline in total grey matter – equivalent to about 2.5 years less brain ageing – and slower expansion of the lateral ventricles, reflecting roughly one year of delayed ageing. Overall, the findings suggest that following the MIND diet may help preserve brain volume and slow age-related neurodegeneration. The MIND diet includes five or more servings of nuts per week.

Upcycling walnut (Juglans regia L.) by-products: Characterisation of nutritionally relevant bioactive compounds. (Campins-Machado et al, 2026).
This study compared the bioactive compounds in green walnuts, defective walnuts, walnut shells, and commercial walnuts. Green walnuts were rich in carotenoids, particularly β-carotene, while walnut shells contained the highest levels of phenolic compounds, including ellagic acid and catechin. Tocopherols were concentrated in the kernel, dominated by γ-tocopherol, and defective walnuts closely resembled commercial walnuts in composition. Overall, the findings highlight the strong potential for using walnut by-products as valuable sources of bioactive compounds in food and cosmetic applications, supporting circular economy approaches.