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.

Effects of the Brazilian Cardioprotective Diet and mixed nuts on adipokines in post myocardial infarction: A randomized clinical trial. (Weschenfelder et al, 2026).
This study examined whether adding mixed nuts to the Brazilian Cardioprotective Diet (DICA Br) affected adipokines – signalling molecules released by body fat tissue – and overall diet quality in people recovering from a heart attack. A total of 170 participants were randomly assigned to either the DICA Br diet alone or the DICA-NUTS diet, which included 30g/day of peanuts, cashews, and Brazil nuts. Levels of adipokines, including leptin, adiponectin, and resistin, were measured at the beginning and end of the 16-week study. Adding mixed nuts did not change adipokine levels. Instead, the results suggest that adipokines may be more strongly influenced by overall diet quality and body weight.

Monounsaturated fatty acid-rich foods and gut microbiota composition: A systematic review of in vivo studies and randomized clinical trials. (Olivo et al, 2026).
This review of 37 studies in animals and humans found that foods rich in monounsaturated fats (MUFAs), especially nuts and olive oil, modulate the composition and diversity of the gut microbiota, with possible benefits for metabolic health. Among the findings, nut-based interventions were more consistently linked to increases in beneficial bacteria that produce short-chain fatty acids (SCFAs), including Faecalibacterium, Roseburia, and the Ruminococcaceae family. Although more research is needed, the findings support including MUFA-rich foods in dietary strategies to improve gut health and cardiometabolic outcomes.

A series of N-of-1 dietary intervention studies with whole-grain foods and nuts reveals individual predictors of blood pressure and heart rate. (Potter et al, 2026).
This study involved 11 participants completing personalised 24-week ‘N-of-1’ trials with observation, intervention, and follow-up phases. During the intervention, participants received 3-4 servings of whole grains and one serving of nuts daily. They monitored their blood pressure daily and completed morning and evening questionnaires. Fasting blood samples were also routinely collected. Some participants experienced significant reductions in blood pressure and heart rate. Factors influencing whole grain and nut intake varied between individuals and included where participants spent most of their day, and how calm or anxious they felt. The authors concluded that N-of-1 studies may help develop more personalised and effective dietary advice.

The impact of daily nut-based snacks and pre-meal fruit intake on weight of overweight female adolescents in East Java, Indonesia. (Pinasti et al, 2026).
This randomised controlled trial included 100 overweight female adolescents (13-18 years) in an Islamic boarding school in Indonesia. Participants received either dietary education alone or dietary education plus pre-meal snacks of nuts (15g, 20g or 25g) and fruits with different glycaemic index (GI) levels (low, medium or high). After 28 days, all intervention groups showed significant weight loss, with the greatest reduction in the high-GI fruit and 25g nut group. Nutrient and fibre intake also improved, with fibre intake increasing 2.5-fold from baseline. The authors concluded that combining nutrition education with pre-meal fruit and nut snacks may help reduce body weight and improve diet quality in overweight adolescents.

The influence of adolescent diet on the occurrence of late-onset multiple sclerosis: A population-based case-control study. (Abbasi Kasbi et al, 2026).
This research examined, for the first time, the possible role of dietary intake in adolescence (13-19 years old) with the odds of developing late-onset multiple sclerosis (LOMS). It involved 83 LOMS cases and 207 matched healthy controls, with an average age of ~61 years. Food consumption levels were classified into tertiles (low, medium, and high). This research suggests that consumption of more dairy products, seafood, nuts, fruits, and vegetables in adolescence may lower the odds of developing LOMS in adulthood. The study authors say their findings suggest that healthy dietary patterns may have beneficial effects on MS prevention.

The role of protein quality and amino acid composition in preventing sarcopenia and functional decline in older adults. (Calderon et al, 2026).
This narrative review highlights the importance of both protein quantity and quality in older adults to help maintain muscle mass and prevent age-related functional decline. It suggests general protein recommendations may not be adequate for this age group. The review also emphasises the importance of high-quality proteins and a balanced profile of essential amino acids, with a particular emphasis on leucine, to improve muscle protein synthesis. In addition, the authors say the inclusion of specific supplements such as creatine, vitamin D, collagen and omega-3 fatty acids has shown potential positive effects on muscle function, increased muscle mass, and reduced inflammation.