The body of evidence about nuts and health continues to grow. These local and international nut research papers, published around July 2020, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Plant-based diets for healthy ageing. (2020)
Kahleova H. et al. Modulating lifestyle risk factors and adopting healthful diets are powerful tools that may delay the aging process, decrease age-associated co-morbidities and mortality, and increase life expectancy – plant-based diets can slash the risk of developing metabolic syndrome and type 2 diabetes by about 50 percent, and may cut the risk of developing Alzheimer’s disease by more than 50 percent.

Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality (2020)
Huang J. et al. Those who ate more plant-based protein reduced their overall risk for death when compared to those who ate less plant-based protein, including a reduced risk of death from heart disease by up to 12%.

Effect of Tree Nuts Consumption on Serum Lipid Profile in Hyperlipidemic Individuals: A Systematic Review (2020)
Altamimi M. et al. This new systematic review, of 29 intervention studies, offers more evidence that tree nut consumption can improve serum lipid levels – this time, in adults with hyperlipidaemia. It found different nuts favourably impact different lipid parameters, with all nuts effectively raising HDL-cholesterol levels. Study intervention periods varied from three weeks to 12 months, and nut ‘doses’ ranged from 15 to 126g a day.

First Course DASH, Second Course Mediterranean: Comparing Renal Outcomes for Two ‘Heart-Healthy’ Diets (2020)
Yazdi F. et al. What do the DASH and Mediterranean diets have in common? According to the authors of this new review, renal health benefits – including reduced risk for chronic kidney disease, nephrolithiasis, and mortality due to all renal causes. They put the benefits of both eating patterns largely down to their common focus on whole, plant-based foods, such as nuts, fruits, vegetables, legumes and whole grains.

In vitro anti-HSV-1 activity of polyphenol-rich extracts and pure polyphenol compounds derived from pistachio kernels. (2020)
Mussarra-Pizzo M. et al. This study examined the activity of polyphenol-rich extracts of natural shelled pistachio kernels on herpes simplex virus type 1 (HSV-1) replication. The results indicate that polyphenols from pistachios are effective against herpes simplex virus type 1. This study concluded that the antiviral effects of pistachio extracts are the result of a balance of the individual polyphenolic components (antioxidants) that in combination exert the anti-viral activity.

Legume and nut consumption in relation to depression, anxiety and psychological distress in Iranian adults (2020)
Anjom-Shoae J. et al. The study was conducted with 3,172 adult participants aged 18-55 years. Researchers assessed the volunteers’ legume and nut consumption using a validated food frequency questionnaire. Consumption of legumes and nuts was associated with lower odds of anxiety in men. The researchers concluded that legume and nut consumption might be promising and, along with medications, could be used to prevent, control or delay psychological disorders.