The body of evidence about nuts and health continues to grow. These local and international research papers, published around October 2022, corroborate decades of research about the importance of a regular handful of nuts in a healthy diet.

Mixed tree nuts, cognition and gut microbiota: A 4-week, placebo-controlled, randomized crossover trial in healthy non-elderly adults. (2022).
The study, over four weeks, looked at the effects of consuming 30g/day mixed tree nuts, versus placebo, on cognition and mood in 79 healthy adults (18-49 years). It also investigated changes to gut microbial species and the potential for these to impact cognition. It found that nut consumption led to significant improvements to accuracy and speed of response, and enriched a microbial taxa associated with gut health. But the effects appeared to be independent of one another.

Nuts as functional foods: Variation of nutritional and phytochemical profiles and their in vitro bioactive properties. (2022).
The research examined the nutritional profiles of eight different nuts—pecan, pine, hazelnuts, pistachio, almonds, cashew, walnuts, and macadamia. It reports on the content of fat, fatty acids, minerals, sugars, and bioactive compounds (polyphenols, tocochromanols, triterpene) and their influence on in vitro anti-diabetic (pancreatic α-amylase and intestinal α-glucosidase), anti-obesity (pancreatic lipase) and anti-cholinergic (AChE and BuChE) inhibitory activity.

Lifestyle changes to prevent cardio- and cerebrovascular disease at midlife: A systematic review. (2022).
This systematic review of meta-analyses considered the evidence of lifestyle patterns, including nutrition, physical activity, smoking, and weight, in the incidence and mortality of cardio- and cerebrovascular diseases. Among the outcomes, the results affirm that high adherence to plant-based diets, including components such as fruits, vegetables, legumes, whole grains, low-fat dairy, olive oil, and nuts, results in lower risk of vascular outcomes in a dose-dependent manner.

The impact of foods, nutrients, or dietary patterns on telomere length in childhood and adolescence: A systematic review. (2022).
This systematic review, looking at the impact of nutrition on telomere length, analysed the findings of five cross-sectional studies, conducted in children and adolescents (2-18 years). Among the findings, it suggests a higher consumption of fish, nuts and seeds, fruits and vegetables, green leafy and cruciferous vegetables, olives, legumes, polyunsaturated fatty acids, and an antioxidant-rich diet might positively affect telomere length.

The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial. (2022).
The 294 participants in this study were randomised to either healthy dietary guidelines (HDG), MED diet, or green-MED diet, all isocaloric and combined with physical activity, for 18 months. Both isocaloric MED groups consumed 28g/day of walnuts. The green-MED group further consumed green tea and Wolffia globosa plant green shake, and reduced red meat intake. Both MED diets resulted in similar moderate weight and waist circumference loss. And the green-MED dieters doubled the visceral adipose tissue loss, with this likely mediated by higher polyphenol intake.

Mediterranean diet and obesity-related disorders: What is the evidence? (2022).
This review summarises the most recent evidence on the effect of the Mediterranean Diet (MD) on obesity and obesity-related disorders. It concludes that the composition of the MD is related to reducing dyslipidemia. The MD also positively modulates the gut microbiota and immune system, significantly decreasing inflammation mediators, which contribute to many obesity-related disorders. The authors say the “MD is the healthiest dietary pattern available to prevent several non-communicable diseases, including cardiovascular disease and type 2 diabetes”.

Roasted cashew (Anacardium occidentale L.) nut-enhanced diet forestalls cisplatin-initiated brain harm in rats. (2022).
This animal study explored the neuroprotective impact of a diet with added cashew nuts against brain deficits due to treatment with cisplatin, a chemotherapy drug. It found the cashew-enriched diet displayed protection against cisplatin-induced oxidative damage to rats’ brains, as measured through various oxidative stress indicators. The authors suggest roasted cashew nuts could be used as a nutraceutical or functional food to treat cisplatin-induced neurotoxicity.