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.

Nut consumption and risk of cardiovascular disease events and all-cause mortality: A systematic review and dose–response meta-analysis of prospective cohort studies. (Liu et al, 2025).
This systematic review and meta-analysis of 33 publications (encompassing 63 prospective cohort studies) found that higher nut consumption is associated with a lower risk of cardiovascular disease (CVD) and all-cause mortality. Specifically, nut intake was linked to reductions in coronary heart disease, stroke, and overall CVD risk, as well as CVD-related and all-cause mortality. Individuals with the highest nut consumption had a 14% lower risk of developing CVD and a 26% lower risk of dying from it, compared to those with the lowest intake. These findings underscore the potential role of nuts in the primary prevention of CVD and premature death.

Blood lipid levels in response to almond consumption: A systematic review and meta-analysis of randomized controlled trials. (Musa-Veloso et al, 2025).
This systematic review and meta-analysis involved 36 publications – encompassing the findings of earlier randomised controlled trials, which, together, involved 2,485 participants. Across all the studies, the average daily intake of almonds ranged from 25 to 168g/day, and the almond consumption periods ranged from 4 to 72 weeks. Among the findings, almond consumption was associated with significant reductions in LDL-cholesterol, total cholesterol, Apolipoprotein B (ApoB), and the ratio of ApoB:ApoA. Of note, the researchers say the beneficial effects of almond consumption on the ratio of ApoB:ApoA are ‘entirely novel and highly encouraging’.

The effects of whole foods and dietary patterns on flow mediated dilation: A systematic review and meta-analysis of randomized controlled trials. (Trinquet et al, 2025).
This systematic review and meta-analysis examined the effects of whole foods and dietary patterns on endothelial function in adults, including 133 studies (102 whole food interventions, across 14 food groups, and 31 dietary interventions, across 11 diet patterns). Significant improvements in flow-mediated dilation (FMD), a marker of endothelial function, were consistently seen with fruits, vegetables, soy, nuts and seeds, cocoa, tea, and the Mediterranean diet, with tea showing the greatest effect. Overall, the evidence suggests that these foods and dietary patterns are effective in supporting endothelial function. However, the findings should be interpreted with caution given the moderate to low certainty of evidence and concerns about bias in several studies.

Could 4-week walnut consumption influence oxidative and inflammatory status in middle-aged adults with cardiometabolic risk factors? Findings from a randomized controlled trial. (Mateș et al, 2025).
This randomised controlled trial involved 22 middle-aged adults at risk of developing MetS. One intervention period included daily consumption of 45g of walnuts, while the other (control period) involved a normal-calorie diet without walnuts. These were separated by a one-month washout period. It found that, short-term (over 4 weeks), daily walnut consumption did not significantly alter biomarkers of oxidative stress and inflammation. Further research is needed to investigate the impact of daily walnut consumption over a longer period (>3 months) on oxidative and inflammatory status in the middle-aged population and its potential to positively impact MetS biomarkers.

Colostrum as a protective factor against peanut allergy: Evidence from a birth cohort. (Bhasin et al, 2025).
This study examined whether partial colostrum feeding (PCF: breastmilk plus formula) increases broader food allergy risk, compared with exclusive colostrum feeding (ECF: breastmilk only), in 666 infants from the Australian ORIGINS cohort. Food allergy outcomes at 12-18 months (egg, peanut, cow’s milk, cashew) were assessed via skin prick tests and reported reactions. PCF infants had a higher risk of peanut allergy and multiple food allergies than ECF infants, with the risk heightened when peanut introduction was delayed beyond seven months. In contrast, ECF infants maintained low allergy risk regardless of timing. Further analysis showed that infants receiving nine or more colostrum feeds per day in the first 72 hours had no peanut allergy, even if formula-fed. These findings emphasise the protective role of colostrum and support further exploration of colostrum-based strategies for allergy prevention in high-risk infants.

Association between adherence to the Mediterranean diet and metabolic syndrome and its components among Polish postmenopausal women: A cross-sectional study. (Bajerska et al, 2025).
This cross-sectional study examined the relationship between adherence to the Mediterranean diet (MedDiet) and metabolic syndrome (MetS,) in 312 postmenopausal women – a group at increased risk of MetS due to oestrogen decline and visceral fat accumulation. Adherence, measured by the Alternate Mediterranean Diet (aMED) score, was inversely associated with central obesity and hypertension. Each one-point increase in the aMED score reduced the odds of central obesity by 33% and hypertension by 18%. Among the findings, higher nut and fish intake were linked to lower odds of central obesity. Overall, adherence to the MedDiet was protective against central obesity and hypertension, though not against MetS as a whole. Longitudinal studies are needed to confirm these findings.

Influence of dietary components on the gut microbiota of middle-aged adults: The gut-Mediterranean connection. (Shah et al, 2025).
This retrospective, observational study explored the relationship between Mediterranean dietary components and the gut microbiota in middle-aged adults. It found that higher adherence to the Mediterranean diet was linked with increased microbial diversity and composition, with a greater abundance of beneficial fibre-degrading bacteria. Plus, participants who consumed more Mediterranean diet components showed higher serum concentrations of health-promoting gut-derived metabolites. The results suggest a pivotal role of the gut microbiota, via its metabolites, in contributing to the well-established health benefits of the Mediterranean diet.