A new comprehensive review published in Food Chemistry reinforces the position of nuts as one of the healthiest foods available, highlighting their exceptional nutritional profile and the growing body of scientific evidence linking regular nut consumption to better health outcomes. The review examines the latest research on tree nuts and peanuts, covering their nutritional composition, bioactive compounds, processing and health benefits.
Nuts naturally contain unsaturated fats, dietary fiber, vitamins, minerals, polyphenols, phytosterols and other bioactive compounds, giving them a unique nutritional profile associated with numerous health benefits. The authors also explore how nut polyphenols interact with the gut microbiota, enhancing their bioavailability and supporting mechanisms that may help protect against chronic disease.
Drawing on extensive evidence from observational studies and randomized clinical trials, the review concludes that regular nut consumption is consistently associated with a lower risk of obesity, hypertension, elevated LDL (“bad”) cholesterol, cardiovascular disease—particularly coronary heart disease—and certain cancers. The findings also support the role of nuts in healthy aging, weight management and reducing all-cause mortality, reinforcing recommendations included in dietary guidelines around the world.
The review also highlights that dietary guidelines around the world consistently recommend regular nut consumption as part of a healthy eating pattern. The researchers compiled a detailed summary of nut consumption guidelines from all over the world, representing more than 30 countries in North America, Europe, Asia and the Pacific, Latin America and the Caribbean, Africa and the Near East. The compiled guidelines highlight the benefits of nuts in relation to cardiovascular disease and diabetes, as well as general health.
Looking ahead, the authors emphasize the growing role of nuts in personalized nutrition, where dietary advice is tailored to individual needs, as well as the emerging potential of nut coproducts as functional food ingredients. Overall, the review concludes that the unique nutritional composition of nuts supports nutrient adequacy and helps reduce the risk of chronic disease, reinforcing their recognition among the healthiest foods available.
Alasalvar, C., Salas-Salvadó, J., Plaza-Diaz, J., Ni, J., Sala-Vila, A., Bolling, B. W., Salas-Huetos, A., Mandalari, G., & Ros, E. (2026). Nutrients and bioactive compounds in nuts: implications for human health. Food Chemistry, 523, 149828. Advance online publication.
