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.

Nut consumption and the risk of hypertension: A systematic review and dose response meta-analysis of prospective studies. (Metoudi et al, 2026).
The review investigated the association between nut consumption and hypertension risk. It combined the findings of 8 earlier cohort studies, together involving >143,000 people and >20,600 cases of hypertension – with study participants aged from 18 to 87 years. Compared with those eating the fewest nuts, those in the highest category of nut intake had a 16% lower risk of hypertension (RR 0.84; 95% CI: 0.77-0.91). The analysis also estimated about a 20% lower risk for each additional 28g of nuts consumed per day (RR 0.80: 95% CI: 0.71-0.89). It also found a 26% reduction in risk of hypertension when comparing 30g/day vs. 0g/day. The researchers say their findings support dietary guideline recommendations to include a serving of nuts per day.

Associations between nut and seed intake and non-traditional lipid indices: A cross-sectional study from the Isfahan cohort study 2. (Kakavand et al, 2026).
In this cross-sectional analysis, using data from 2,514 Iranian adults in the Isfahan Cohort Study 2, higher nut and seed intake was associated with more favourable non-traditional atherogenic lipid indices. The indices investigated were: Atherogenic Index of Plasma (AIP), Castelli’s Risk Indices (CRI-I/II), Atherogenic Coefficient (AC), Atherogenic Combined Index (ACI), Remnant Lipoprotein Cholesterol (RLPC), Triglycerides to High-density lipoprotein Cholesterol ratio (TG/HDL- C), Lipoprotein Combined Index (LCI), and Non-High-density lipoprotein Cholesterol (NHC). Participants in the highest quartile of nut and seed intake had 25% to 54% lower odds of having high levels of AIP, ACI, CRI-I, TG/HDL-C, LCI and NHC, compared to the lowest intake. The risk reductions for RLPC, AC, and CRI-II did not consistently reach statistical significance. Further prospective studies and randomised controlled trials are needed to confirm these associations.

Nut consumption, cognitive function and brain health markers in individuals with and without stroke: Cross-sectional and longitudinal findings from the Framingham Heart Study. (Amanat et al, 2026).
This cross-sectional study of participants from the Framingham Heart Study Offspring cohort found nut consumption to be positively associated with global cognition in stroke-free people, particularly those with an unhealthier lifestyle (low physical activity levels and poorer diet quality). Among other findings, higher nut consumption was linked with higher concentration of the brain health marker, vascular endothelial growth factor, in stroke survivors, but this finding was based on a small number of participants. Over 10 years of follow-up, nut intake was not associated with the incidence of stroke or dementia. However, the small number of cases and generally low nut consumption in the cohort limit the strength of this finding. Larger studies with greater variation in nut intake, particularly among stroke survivors, are needed.

Effects of walnut (Juglans regia L.) on blood pressure and endothelial function in adults: A systematic review and dose-response meta-analysis. (Mashayekhi et al, 2026).
This systematic review and meta-analysis, of 36 randomised controlled trials, found that walnuts may support cardiovascular health by improving endothelial function and vascular inflammation. Walnut consumption significantly improved flow-mediated dilation (FMD), a measure of blood vessel health, but had no overall effect on other markers of inflammation or blood pressure. However, reductions in one endothelial function marker (ICAM-1) were seen in people at high cardiovascular risk, and in studies lasting ≥ 12 weeks, walnuts were linked to lower diastolic blood pressure. Overall, the findings suggest that walnuts may benefit cardiovascular health primarily through improvements in endothelial function and vascular inflammation, rather than blood pressure reduction.

The effect of 3-week daily walnut consumption on memory and attention among healthy Taiwanese young adults aged 20-30 years. (Chen et al, 2026).
This mixed-methods study examined the effects of daily walnut consumption on memory and attention in healthy Taiwanese adults aged 20–30 years. Participants consumed either 42g of walnuts daily for 3 weeks or received no dietary intervention (control). Compared with controls, the walnut group showed significantly greater improvements in delayed recall and attention performance, supported by qualitative findings of perceived cognitive benefits. These findings suggest that short-term walnut consumption may support memory retention, attentional focus, and learning in young adults, although placebo-controlled studies are needed to confirm these effects.

Effects of almond consumption on sleep quality in adults: A randomized controlled trial. (Desai et al, 2026).
In this randomised controlled trial of 175 adults in India, aged 21-55 years with poor sleep quality, participants were randomised to either eat 60g/day of almonds, or an isocaloric snack (control group) for 20 weeks. Compared to control participants, daily almond consumption improved subjective sleep quality, sleep efficiency, and the time taken to fall asleep, without adversely affecting body weight or metabolic health. While objective measures of sleep were unchanged, melatonin concentrations were significantly higher following almond consumption, and nocturnal wakefulness tended to be lower. These findings suggest that almonds may be a safe and practical way to support perceived sleep quality.

Mechanisms and combined technologies for reduction of allergenic potential in peanuts and tree nuts. (Prasad et al, 2026).
This article reviews the effect of different food processing methods on allergens and allergenicity of nuts. It delves into the mechanisms of thermal, chemical, biological and novel technologies. The researchers also explore different allergens present in nuts and how some types of allergens are more susceptible to specific treatments. For instance, processing conditions can cause denaturation, insolubility, unfolding and aggregation of allergenic proteins, leading to a reduction in allergenicity, immunoglobulin E (IgE) binding and immunoreactivity in nuts. The authors suggest that combining novel technologies can significantly reduce allergens, ensure food safety and maintain nutritional quality. They also identify current gaps and highlight future directions for nut allergen removal.

MUFAs. (Li and Wu, 2026).
This perspective article examines the effects of monounsaturated fatty acids (MUFAs) on cardiovascular outcomes and their application within the broader dietary landscape. It emphasises the importance of food sources and overall dietary context. Plant-based sources, particularly olive oil, avocados, nuts and seeds, are associated with improved lipid profiles and lower cardiovascular disease risk, whereas animal-derived MUFAs may not provide the same benefits. The authors suggest that non-fatty acid components, such as dietary fibre and phytochemicals, may partly explain these differences, highlighting the importance of considering whole foods rather than MUFA intake alone. They also point out the need of further research to clarify the links between MUFAs and CVD risk.