The body of evidence about nuts and health continues to grow. These local and international research papers, published around April 2024, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

The effect of diet on cardiovascular disease and lipid and lipoprotein levels. (Feingold et al, 2024).
This published book excerpt sums up the evidence to date on the effect of diet on cardiovascular disease (CVD). It says observational studies have found fruits, vegetables, beans/legumes, nuts/seeds, whole grains, fish, yogurt, fibre, seafood omega-3 fatty acids, and polyunsaturated fats to be linked with a decreased risk of CVD. While unprocessed red meats, processed meats, sugar-sweetened beverages, high glycemic load carbohydrates, and trans-fats are associated with an increased risk. And randomized trials have shown that a Mediterranean diet reduces CVD.

Adherence to the Mediterranean diet and 20-year incidence of hypertension: the ATTICA prospective epidemiological study (2002–2022). (Georgoulis et al, 2024).
This prospective study involved 1,415 adults, without hypertension at baseline, who were followed for 20 years. Adherence to the Mediterranean diet, an eating pattern that emphasises plant-based foods including nuts, was assessed at baseline and at 10 years, using the ‘MedDietScore’. A high adherence was linked with a lower incidence of hypertension – at 35.5%, 22.5%, and 8.7% incidence in the lowest, middle, and upper tertile of baseline MedDietScore, respectively. And for each 1-point increase in baseline MedDietScore, the 20-year hypertension risk decreased by 7%.

Impact of plant protein intakes on nutrient adequacy in the US. (Fulgoni et al, 2024).
This study, using NHANES 2013–2018 data of 19,493 US-based participants, investigated the impact on nutrient adequacy of increasing quartiles of dietary plant protein. Among the findings, for adults aged 19-50 years, with increasing quartiles of plant protein, the adequacy decreased for protein, choline, selenium, vitamin B12, and zinc, and increased for copper, folate, iron, magnesium, thiamin, and vitamin C. The findings suggest that diets of mixed protein sources (both animal and plant) are the most nutritionally adequate.

Brazil nut consumption reduces DNA damage in overweight type 2 diabetes mellitus patients. (Macan et al, 2024).
In this study, 74 adults (aged 45-80 years) with type 2 diabetes added one Brazil nut to their day for six months. Among the findings, participants had improved lipid profiles, increased antioxidant activity, reduced protein and lipid oxidation, and reduced DNA damage, at the end of the trial. The researchers say this suggests that selenium-rich Brazil nuts could be an ally in reducing oxidative stress and modulating genomic instability in people with type 2 diabetes.

Exploring the untapped potential of pine nut skin by-products: A holistic characterization and recycling approach. (Nolasco et al, 2024).
This study focused on a waste, or by-product, of pine nut processing that the researchers refer to as ‘pine nut skin’ (PNS). They analysed its chemical composition, nutritional profile, contaminants, and morphological-structural characteristics, among other factors – to shed light on its value, within the framework of a circular economy. Overall, they found PNS has potential for industrial reuse in sustainable applications across diverse sectors. For example, the bioactive compounds identified, including phytosterols and peptides, may have nutraceutical applications.