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.

The effects of nut intake on gut microbiome composition and gut function in adults: A systematic review and meta-analysis. (Snelson et al, 2025).
This review, of 28 intervention trials, investigated the impact of nuts on gut health outcomes, including microbial diversity, short-chain fatty acid (SCFA) production, and gastrointestinal symptoms. It showed that almonds were the most studied nut, while other nuts, such as walnuts, peanuts, pistachios, and Brazil nuts, were also examined. The effects of nut consumption on gut health were discreet, with no effects on gut symptoms and a positive effect of nuts on one SCFA, propionate. It’s an important first step in understanding how nuts influence gut health, and highlights areas for future research.

Role of nut and seed intake on telomere length: A systematic review of observational and interventional studies. (Hettiarachchi et al, 2025).
This review, of nine observational and four interventional studies, assessed the role of nut and seed intake on telomere length. It found a positive association between nut and seed intake and telomere length in three of the nine observational studies. None of the intervention studies reported a significant positive effect of nuts on telomere length. The authors say further large epidemiological studies and long-term randomised controlled trials are needed in this area. They stressed that nuts and seeds should continue to be recommended as a part of a healthy diet, given their proven benefits against age-related conditions.

Effect of the Mediterranean diet supplemented with olive oil versus the Mediterranean diet supplemented with mixed nuts on blood pressure and serum lipid indexes among adults: A systematic review and meta-analysis of randomized controlled trials. (Pourrajab et al, 2025).
The systematic review and meta-analysis, which included 21 trials, compared the effects of two Mediterranean dietary patterns (MED diet) – one supplemented with olive oil (about 4 tablespoons, or 50mL) and the other with 30g of mixed nuts. It found that the two MED diets did not significantly differ in their effect on triglycerides, total cholesterol, LDL-cholesterol, HDL-cholesterol, and diastolic blood pressure. However, an important difference was that the MED diet supplemented with mixed nuts significantly reduced systolic blood pressure, compared to the MED diet supplemented with olive oil.

The association between dietary exposures and anxiety symptoms: A prospective analysis of the Australian Longitudinal Study on Women’s Health Cohort. (Lee et al, 2025).
This study examined the association between dietary exposures and anxiety and depression in two cohorts of Australian women born between 1973 and 1978, and between 1946 and 1951. It used data from 20,307 women enrolled in the Australian Longitudinal Study on Women’s Health. Higher intake of vegetables, nuts, seeds, legumes, fibre, milk, and calcium were associated with decreased anxiety and depression, while higher intake of processed meat and sodium was linked to an increased risk of these conditions. Specific to nuts and seeds, each 30g serving increase was linked with a 7% lower risk of anxiety, and a 24% lower risk of depression.

Association between nut consumption and metabolic syndrome in Korean adults. (Shin, 2025).
This study investigated the association between nut consumption and the risk of metabolic syndrome (MetS) in an Asian population. Analysis of data from the Korea National Health and Nutrition Examination Survey (2016–2018) revealed that nut consumption was associated with a lower risk of MetS among middle-aged men (40–64 years; odds ratio [OR], 0.68; 95% confidence interval [CI], 0.53–0.88), older men (≥65 years; OR, 0.72; 95% CI, 0.53–0.98), and older women (≥65 years; OR, 0.69; 95% CI, 0.53–0.89). These results suggest that consuming nuts may exert protective effects against MetS in middle-aged Korean men and older Korean adults.

Association of nut consumption and sarcopenia in Chinese older adults. (Xu et al, 2025).
This study gathered data on nut consumption and sarcopenia from the 2018 wave of the Chinese Longitudinal Healthy Longevity Survey. A total of 14,181 older adults (with a mean age of around 85 years) were included in the study. It found an inverse association between nut consumption and sarcopenia. Participants who consuming nuts ‘almost every day’ had a 38% reduced likelihood of sarcopenia, compared with those who ‘rarely or never’ ate nuts. The study authors say the routine integration of nut into the diets of older adults could be an achievable way to support musculoskeletal health among older adults.

Are plant-based diets detrimental to muscular strength? A systematic review and meta-analysis of randomized controlled trials. (Lopez-Moreno et al, 2025).
This review evaluated the impact of plant-based diets (PBDs) on muscular strength, compared to omnivorous diets. It included eight randomised controlled trials (RCTs), involving a total of 188 adults, with a mean age between 20-65 years, and a study duration of between 10 days to 12 weeks. Of the eight RCTs, five used a vegetarian diet, and three a vegan diet. It found no significant differences between PBDs and omnivorous diets in terms of upper body, lower body, and overall muscular strength. The findings suggest that PBDs are compatible with athletic performance, as they do not appear to compromise muscular strength or result in inferior improvements in strength measures.

Beneficial changes in total cholesterol, LDL-C, biomarkers of intestinal inflammation, and vitamin E status in adults with metabolic syndrome consuming almonds as snack foods: a randomized controlled clinical trial. (Beaver et al, 2025).
This 12-week study, involving adults aged 35-60 years with metabolic syndrome, compared the effects of daily consumption of around 60g (or 2 handfuls) of almonds, to calorie-matched crackers. Blood samples were collected at four weeks and 12 weeks. The almond group had reductions in total and LDL cholesterol, a modest improvement in waist circumference at four weeks, and increased intake and blood levels of nutrients, such as vitamin E (α-tocopherol), fibre, magnesium, and healthy fats. Almond consumption also improved markers of gut barrier function and reduced intestinal inflammation in participants who had elevated inflammation at baseline. Notably, there was no change in overall body weight. It concluded that daily almond snacking enhances nutrient intake, decreases gut inflammation, and may contribute to improved cardiovascular health in people with metabolic syndrome.

Protein diversity, type 2 diabetes, and effect modifiers: A multi-country prospective study. (Mozaffari et al, 2025).
This study, comprised 23,649 people from eight European countries, explored the relationship between five dietary diversity scores and the 10-year risk of developing type 2 diabetes (T2D). Among the findings, consuming every new plant protein subtype was associated with a 4% lower T2D incidence; people without central obesity who consumed four to five subtypes of plant protein had an 18% lower T2D incidence; and in females, the incidence of T2D was 25% lower in those consuming three plant protein subtypes. It showed that a diet that is both varied and rich in plant-protein diversity may be effective in preventing T2D, especially among European women and those without central obesity.

Plant-based diets, legumes, and prevalence of cardiometabolic risk factors in the NutriNet-Santé cohort. (Langmann et al, 2025).
This cross-sectional study used a subsample of 16,358 participants from the NutriNet-Santé cohort. It assessed the links between legume consumption, as well as healthy and unhealthy plant-based diet indices, and low HDL cholesterol, elevated waist circumference, blood pressure, blood glucose, serum triglycerides, total cholesterol, or LDL cholesterol. High compared to low legume consumption was not significantly associated with lower prevalence of any cardiometabolic risk factors, whereas dietary patterns rich in legumes, whole grains, fruits, vegetables, and nuts were linked with lower prevalences.

Maternal nut and fish consumption during pregnancy and child risky decision-making at 11 years old. (Ruiz-Rivera et al, 2025).
This mother-child population-based birth cohort study assessed whether nut and fish consumption during pregnancy (the first trimester) is associated with impulsivity and risky decision-making until pre-adolescence. It involved 1,386 healthy pre-adolescents and their mothers. Among the findings, children whose mothers consumed the most nuts (the highest nut intake tertile, with a median weekly intake of 73.4g) showed a significantly lower number of risky decisions, compared to those at the lowest tertile. It concluded that a higher nut intake during early pregnancy may be related with less risky decision-making in the 11-year-old children.

A greater adherence to the Mediterranean diet supplemented with extra virgin olive oil and nuts during pregnancy is associated with improved offspring health at six years of age. (del Valle et al, 2025).
In this study, 1,292 women undertook a Mediterranean diet (MedDiet), supplemented with extra virgin olive oil (EVOO) and nuts, from early on in pregnancy (intervention group, or IG). A control group (CG) of 516 pregnant women followed a fat-restricted MedDiet. A total of 1,808 (81.2%) of their children were analysed at 6 years postpartum. It found a higher degree of maternal adherence to the MedDiet during pregnancy is associated with a reduction in the rates of bronchiolitis and atopic dermatitis in offspring. It also showed that intake of nuts and EVOO is associated with a higher adherence to the Mediterranean pattern, with health benefits for the offspring to at least 6 years of age.

High-diversity plant-based diet and gut microbiome, plasma metabolome, and symptoms in adults with CKD. (Stanford et al, 2025).
This cross-over, randomised controlled trial involved 25 Australian adults diagnosed with stage 3–4 chronic kidney disease (CKD). Participants were randomly allocated to follow two diets for 6 weeks each (separated by a washout period): a high-diversity plant-based diet (HDPD, ≥30 unique plant foods weekly, including a variety of fruits, vegetables, whole grains, nuts, and seeds) and a low-diversity plant-based diet (LDPD, ≤15 unique plant foods weekly), alongside a usual kidney diet prescription. Increasing the variety of plant foods offered benefits for those with moderate CKD, by significantly improving gut bacteria diversity and reducing toxin levels in blood and urine. Those with more advanced kidney disease gained the greatest benefits.