The body of evidence about nuts and health continues to grow. These local and international research papers, published around April 2025, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

Umbrella review of systematic reviews and meta-analyses on consumption of different food groups and risk of all-cause mortality. (Onni et al, 2025).
This umbrella review explored the relationship between various food groups and all-cause mortality. The food groups analysed included refined and whole grains, fruits, vegetables, nuts, legumes, fish and seafood, eggs, dairy products, different types of meat (processed, red, and white), sugar-sweetened beverages, and added sugars. Of all the food groups, nuts had the strongest protective association with all-cause mortality. The review also found higher consumption of whole grains, fruits, vegetables, and fish to be consistently linked to lower mortality rates. Legumes and white meat also showed beneficial associations. Overall, the findings highlight the protective effects of a diet rich in plant-based foods and fish on long-term health and longevity.

Improved recognition of the nutrition and health benefits of nuts and seeds within the Health Star Rating system. (Braesco et al, 2025).
This study looked at how Australia’s Health Star Rating (HRS) rates a sample of 82 nuts, seeds and products containing them, and tested three scenarios for adjusting the HSR algorithm. These were discounting energy from nuts and seeds; discounting saturated fats from nuts and seeds; and treating foods with ≥50% nuts and seeds similarly to the ‘oils and spreads’ category in the original HSR. Compared with the current HSR, all the scenarios improved the HSR score – thereby better reflecting the evolution of dietary guidelines and the latest evidence on the health benefits of nuts.

Does medication status impact the effectiveness of nuts in altering blood pressure and lipids? a systematic review and meta-analysis. (Wong et al, 2025).
This review examined the effect of (whole) nuts on blood pressure (BP) and blood lipids, and whether antihypertensive and lipid-lowering medications alter these effects. A total of 115 randomised control trials were included in the review, of which 109 were meta-analysed. It found nut consumption significantly reduced total cholesterol, LDL-cholesterol, VLDL-cholesterol, non-HDL, triglycerides, and apolipoprotein B, with no effect on HDL-cholesterol or BP. However, few studies reported the effect based on participants’ medication status. Future studies are needed to assess whether there are additional benefits of including nuts in the diet of taking medications to lower blood pressure or blood lipid levels.

Mediterranean diet and prime diet quality score are associated with reduced risk of premature coronary artery disease in Iran: A multi-centric case-control study. (Mohammadifard et al, 2025).
This multicentre case-control study in Iran involved 3,287 participants, divided into two categories: those with premature coronary artery disease (PCAD), and healthy controls. Adherence to the Mediterranean Diet (Med-Diet) and the Prime Diet Quality Score (PDQS), were assessed. Greater adherence to both (indicating better diet quality) was linked with significantly lower odds of developing PCAD, with a stronger association seen with the Med-Diet. Increased adherence to both dietary indices was linked to higher consumption of energy, protein, low-fat dairy, fibre, vegetables, fruits, legumes, whole grains, fish, shrimp, and nuts and seeds. This study offers strong evidence that both the Med-Diet and PDQS play a protective role in reducing the risk of PCAD.

What do Australians eat? A systematic review of dietary patterns and adverse health outcomes. (Abebe et al, 2025).
This systematic review analysed the dietary patterns of 362,263 Australian adults over 18 years of age, and their associations with adverse health outcomes. Dietary patterns from each study were classified as either healthy or unhealthy. Higher adherence to a healthy dietary pattern (characterised by higher consumption of dark-yellow, green leafy, cruciferous vegetables and fruits, nuts, whole grains, tomatoes, fish, and low-fat dairy) was associated with improved cardiometabolic risk factors, reduced risk of gestational diabetes and hypertensive disorders during pregnancy, better mental health, and improved pregnancy outcomes.

Dietary intake of poly-unsaturated fatty acids, their food sources and fertility in females and males: A preconception prospective population-based cohort study. (Schipper et al, 2025).
This prospective cohort study, involving 830 females and 651 males, assessed peri-conception dietary intake at a median of 12.4 weeks gestation. Among the findings, higher dietary intake of omega-3 PUFAs and a lower omega-6 to omega-3 PUFA ratio were associated with increased fecundability and decreased subfertility risk in females, independent of the dietary intake of the male partner. The strongest effects were present for DHA and ALA. In males, a higher dietary intake of nuts and seeds was associated with increased fecundability and decreased subfertility risk, independent of the dietary intake of the female partner.

Examining the potential prebiotic effect of almonds. (Tahiri et al, 2025).
This review summarises emerging evidence, from in vitro studies, clinical trials, and systematic reviews, on the prebiotic effects of almond consumption. Almonds enhance gut microbiota diversity and composition, particularly increasing beneficial bacteria – such as Bifidobacterium and Roseburia, while promoting the production of short-chain fatty acids, such as butyrate. The high content of dietary fibre and polyphenols in almonds further supports microbiome health. The study authors conclude that almonds have a role in promoting gut (and overall) health, highlighting their importance as part of a healthy diet.

Nutrient displacement associated with replacing intake of usual snacks with pecans: An exploratory analysis of a randomized controlled trial. (Hart et al, 2025).
This 12-week study looked at the nutrient displacement that occurs with instructions to consume 57g/day of pecans, in place of usual snacks, in 138 adults at increased risk for cardiometabolic diseases. Among the findings, instructions to replace usual snacks with pecans resulted in ‘partial displacement’ of energy, total fat, unsaturated fats, and fibre. In other words, some non-pecan foods were removed, but as pecans were also added into the diet, this resulted in a net increase in intake of these components. Additionally, pecan consumption increased intake of food pattern components aligned with a healthy dietary pattern, compared to continuing usual intake.

Unveiling the impact of peanut consumption on telomere length in young and healthy individuals: Insights from the ARISTOTLE Study: A randomized clinical trial. (Torres-Oteros, 2025).
In this trial, 58 young, healthy people were randomised to one of three different intervention groups: 25g/day of skin-roasted peanuts (SRP); 32g/day of peanut butter (PB); or 32g/day of a control butter (CB) (based on peanut oil). The findings revealed significant between-group differences in telomere length (TL), over 6 months. Whole SRP were found to have a positive impact TL, particularly compared with the CB. This suggests potential benefits of peanut consumption, particularly whole peanuts (SRP), in supporting telomere maintenance and slowing cellular aging in young, healthy people. However, further research is needed in this area.

Brazil nut consumption within an energy-restricted diet improved cardiometabolic risk markers in women: A quasi-experimental, controlled study (Brazilian Nuts Study). (Da Silva et al, 2025).
In this 8-week intervention study, women (aged 20-55 years) with overweight/obesity, were allocated into two energy-restricted (-500kJ/day) groups: a control group, without Brazil nuts (n=29) and a Brazil nut-group (BNG) (n=27). The BNG included 8g (two units) of Brazil nuts each day. Both groups had similar weight loss. But the BNG better preserved lean and fat-free mass, compared with the control group. Additionally, consumption of Brazil nuts increased serum selenium and apolipoprotein A1, and improved liver metabolism markers.

Impact of post-harvest storage conditions on polyphenol composition and antioxidant activity in natural almonds. (Ragno et al, 2025).
This study found that post-harvest storage conditions significantly impact the polyphenolic profile and antioxidant properties of almonds. For short-term storage (≤ 6 months), room temperature with controlled light exposure was sufficient to preserve polyphenols. Whereas for long-term storage of >6 months, cold (refrigerated) and dark conditions were needed to optimise phenolic content and antioxidant retention. No significant microbial contamination was detected throughout storage, confirming the microbiological safety of almonds. These findings provide valuable insights on storing almonds, to preserve their bioactive compounds and maximise their shelf life.

Dietary intakes and nutritional adequacy of Australians consuming plant-based diets compared to a regular meat-eating diet. (Austin et al, 2025).
This cross-sectional study involved 240 Australian adults, aged 30–75 yrs, habitually following certain dietary patterns – vegan, lacto-ovo vegetarian (LOV), pesco-vegetarian (PV), semi-vegetarian (SV), or regular meat-eater (RME) – for ≥6 months. Among the findings, vegan and LOV dietary patterns offered some advantages in nutrient composition, including lower intakes of saturated fats and sodium, and higher intakes of dietary fibre, vitamin E, iron, folate, and magnesium, compared to RME (with PVs and SVs intermediate in comparison to RMEs). Those adhering to plant-based diets (PBD) ate significantly more daily serves of whole food groups, such as legumes/nuts, and less discretionary foods, than RMEs. The authors highlight that PBDs must be planned appropriately.