Nuts and Human Health Outcomes: A Systematic Review

This systematic review analyzed studies on the health impacts of nuts, highlighting benefits such as improved heart health, weight management, and reduced inflammation. Nuts, including almonds, walnuts, and pistachios, provide nutrients like unsaturated fats, antioxidants, and fiber. They support glycemic control, reduce oxidative stress, and improve lipid profiles without promoting weight gain. Emerging evidence links nut consumption to better cognitive health, especially in aging populations, by mitigating inflammation and enhancing blood flow. However, more research is needed to clarify long-term cognitive effects and benefits for specific populations.

Add a moderate amount (30-50 g/day) of unsalted nuts, such as almonds or walnuts, to your diet to support heart health, weight management, and potentially cognitive function. While studies suggest promising benefits, especially for older adults, more research is needed to confirm direct effects on the brain. Choose a variety of nuts to maximize nutrient intake, and consult a healthcare provider if you have allergies or dietary restrictions.