The body of evidence about nuts and health continues to grow. These local and international research papers, published around July 2023, corroborate decades of research about the importance of a regular handful of nuts within a healthy diet.

Diet, cardiovascular disease, and mortality in 80 countries. (Mente et al, 2023).
This research combined findings from the Prospective Urban Rural Epidemiology (PURE) study, and five other international studies. Together, these comprised 244,597 people, both with and without prior cardiovascular disease (CVD), across 80 countries, who were tracked for an average (median) of 8.3 years. It found a diet comprised of higher amounts of fruit, vegetables, nuts, legumes, fish, and dairy to be linked with lower risk of major cardiovascular events and death from any cause in adults, in all world regions.  

Association between nut consumption and frailty in the elderly: A large sample cross-sectional study. (Yang et al, 2023).
This study investigated the link between nut consumption and frailty among 10,033 US-based older people (above 60 years), using the National Health and Nutrition Examination Survey (NHANES) database. It found that nut consumption was linked with a significantly lower risk of frailty, compared with not eating nuts. And the impact on preventing frailty was particularly observed in those without hypertension. The researchers concluded that nut intake, at around 30g/day, can help improve quality of life in older adults.

Nut consumption is associated with a lower risk of depression in adults: A prospective analysis with data from the UK Biobank cohort. (Bizzozero-Peroni et al, 2023).
This study analysed whether nut consumption is linked with the risk of depression. It involved 13,504 middle-aged and older UK-based adults, without depression at baseline, who were tracked over an average of 5.3 years – by which time 1,122 (8.3%) cases of depression were identified. Compared with no nut consumption, the daily consumption of >0 to 1 serve of 30g of nuts/day was linked with a 17% lower risk of depression, regardless of all potential confounders considered.

Nut consumption and urogenital and genital, gastrointestinal and women-related cancers: Assessment and review. (Mohamadi et al, 2023).
This review considered in vitro and in vivo (animal) studies, and observational studies in humans. It found that nuts are potentially able to inhibit the development and progression of some types of cancer, and may reduce the risk of cancer and cancer-related mortality. Nuts contain various compounds with anticarcinogenic properties, such as folate, phytosterols, saponins, phytic acid, isoflavones, ellagic acid, α-tocopherol, quercetin, and resveratrol. The researchers say their findings support dietary recommendations to increase nut consumption.

Early introduction is not enough: CSACI statement on the importance of ongoing regular ingestion as a means of food allergy prevention. (Abrams et al, 2023).
Guidelines consistently recommend early allergen ingestion (commonly between 4-6 months of age), for food allergy prevention. This new statement, from the Canadian Society of Allergy and Clinical Immunology, also highlights the importance of frequency of ingestion. It says: ‘Both early introduction and, once introduced, regular ingestion of age-appropriate amounts and textures of all common allergens multiple times per month (with a goal of at least once each week based on expert opinion) are very likely to be useful to establish and maintain tolerance’.

Believe it or ‘nut’: Why it is time to set the record straight on nut protein quality: Pistachio (Pistacia vera L.) focus. (Derbyshire et al, 2023).
The review considers the evolution of protein quality concepts, and explains the protein science related to pistachios. Pistachio nuts are a plant-based complete protein, providing all nine essential amino acids. They have a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 73% and 81%, for raw and roasted pistachios, respectively. The researchers suggest that, in the future, more than the PDCAAS needs to be measured, due to the limitations around this method, including that it is not reflective of total ileal digestibility, and does not apply health or environmental indices.

Dietary fibers of tree nuts differ in composition and distinctly impact the fecal microbiota and metabolic outcomes in vitro. (Sahin et al, 2023).
This study analysed and compared the effects of dietary fibres within tree nuts (almond, cashew, hazelnut, pistachio, and walnut) on gut microbiota in vitro. It found that nut fibers are generally capable of promoting beneficial microbes in the colon, although the degree of promotion depends on the nut type. The researchers suggest this is a contributing factor to the health-promoting effects of regular nut consumption.