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 intake, functional limitations, and quality of life in older adults: Findings From NHANES 2003-2012. (Feyesa et al, 2025).
This cross-sectional study looked at the link between nut intake and health in older adults, using data from over 5,800 people aged 60 and over who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2003 and 2012. Researchers found that those who ate nuts had fewer functional limitations and reported better physical health, compared to those who didn’t eat nuts. People who consumed at least 6.9 grams of nuts per day had fewer and less severe limitations, and were less likely to report poor general or physical health or trouble with daily activities. Overall, eating nuts may help older adults stay more active and maintain a better quality of life.

Nut consumption, gut microbiota, and cognitive function: Findings from a prospective study in older adults at risk of cognitive decline. (Ni et al, 2025).
This prospective study of 747 older adults (average age 65 ± 5 years), with overweight or obesity and metabolic syndrome, looked at nut intake, cognitive function (over six years), and gut microbiota. Participants who ate 3-7 servings of nuts per week had significantly slower cognitive function decline and greater gut microbial diversity, than those eating ≤1 serving. The findings suggest moderate nut consumption may support cognitive health and promote a more diverse and beneficial gut microbiota, highlighting a potential role for the gut-brain axis in healthy ageing.

The impact of almond supplementation on oxidative stress biomarkers: A systematic review and meta-analysis of randomized control trials. (Kolahi et al, 2025).
This review, of eight studies, investigated the impact of almond supplementation (any form: whole, powder, oil – and at any dose or duration) on antioxidant and oxidation status biomarkers. Almonds were found to have dose-dependent antioxidant effects, lowering levels of lipid peroxidation (malondialdehyde), oxidative DNA damage (8-OHdG), and uric acid, while boosting superoxide dismutase activity. The results suggest almonds may help manage oxidative stress, particularly at doses > 60g/day, but further research is needed into optimal dosage, duration, and conditions.

Daily walnut consumption increases 6-sulfatoxymelatonin urinary levels and can improve sleep quality: A randomized crossover trial. (Zeron-Rugerio et al, 2025).
This study examined the effects of eating 40g of walnuts with dinner for eight weeks in 76 healthy young adults (aged 20–28, 85% female). In this randomised crossover trial, participants completed both walnut and nut-free control phases. Results showed that walnut consumption increased a key biomarker of melatonin, measured through urine samples collected at night. The walnut intervention also reduced the time it took participants to fall asleep, improved overall sleep quality scores, and lowered self-reported daytime sleepiness, compared to the control, nut-free phase. The researchers suggest walnuts may offer a simple, food-based approach to support healthy sleep.

A growing concern for cashew and an unexpected risk from almonds: Data from the anaphylaxis registry. (Hofer et al, 2025).
An analysis of 1,083 tree-nut-induced anaphylaxis cases from the European Anaphylaxis Registry (2007-2024) found key differences between children and adults. Most cases (845) were in children (median age 4 years, 61% male), with cashew (40%), hazelnut (25%), and walnut (17%) the most common triggers – with cashew reactions increasing over time and often caused by very small amounts. In adults (238 cases, average age 38 years, 40% male), hazelnut (44%), walnut (20%), and almond (15%) were most common, usually at larger amounts. Less common triggers included pistachio, Brazil nut, macadamia, and pecan. The study highlights age-specific patterns, with cashew posing a growing concern in children.

Cancer risk and mortality following substitution of animal foods with plant foods: A systematic review. (Jiminez et al, 2025).
This systematic review of 17 studies assessed the impact of replacing animal foods (eggs, red meat, processed meat, poultry, fish, and dairy) with plant foods (fruits, vegetables, nuts, whole grains, soy, and other legumes) on cancer and mortality outcomes. Substitutions were linked to reduced cancer risk in six studies (relating to breast, colorectal, and rectal cancer), while four studies (on liver, bladder, colon, and total cancer) found no significant associations. Three studies reported lower cancer mortality, and five showed reduced all-cause mortality. Overall, replacing animal with plant foods may lower the risk of certain cancers and mortality.

Association between consumption of different food groups and risk of chronic kidney disease: A dose-response meta-analysis of prospective cohort studies. (Sadeghi et al, 2025).
This study examined the association between consumption of different food groups and the risk of chronic kidney disease (CKD) through a dose-dependent meta-analysis of 21 prospective cohort studies. Overall, higher red meat intake was linked to an increased CKD risk, whereas intake of fish, grains, nuts, and legumes appeared protective. Among the findings, each 100g/day increase in red meat and total meat consumption raised CKD risk by 34% and 2%, respectively. In contrast, daily increases of 15g of fish, 28g of nuts, and 50g of legumes were associated with risk reductions of 6%, 21%, and 13%, respectively.

Adherence to Portfolio diet and risk of type 2 diabetes mellitus in a population-based prospective cohort study. (Malmir et al, 2025).
This study examined whether following the Portfolio Diet was linked to type 2 diabetes (T2DM) risk over an average of 8.9 years, using data from 2,188 adults (aged ≥21 years) in the Tehran Lipid and Glucose Study. While overall adherence to the diet was not significantly associated with lower T2DM risk, higher intake of nuts was associated with a lower risk, with participants in the highest tertile of nut consumption having a 28% lower risk, compared to those in the lowest tertile. Other components of the diet, such as plant protein, viscous fibre, monounsaturated fats, and phytosterols, showed no significant associations with diabetes risk.

Association of Mediterranean, high-quality, and anti-inflammatory diet with dementia in UK Biobank cohort. (Youn et al, 2025).
This study used data from 131,209 UK adults aged 40-69 years, without dementia at baseline, to examine the link between diet and dementia risk. Researchers assessed participants’ diets using five dietary quality scores. Higher adherence to healthier dietary patterns was associated with a 21–28% lower risk of developing dementia. In contrast, a more pro-inflammatory diet (characterised by a higher Energy-adjusted Dietary Inflammatory Index, or EDII score) was linked to increased risk. The beneficial dietary patterns typically emphasise whole grains, fruits, vegetables, fish, nuts, and poultry, and limit processed foods, fried foods, and red meat. The findings suggest diet is a key modifiable factor for dementia prevention.