Regular agebuzz readers are aware of the physical and cognitive health benefits derived from adhering to a healthy diet. Among the most recognized and recommended diets is the Mediterranean diet, which primarily consists of fruits, vegetables, healthy fats, whole grains, lean proteins, legumes, seeds, and nuts. While not everyone consistently or comprehensively follows this diet, there’s little doubt that adherence to this pattern of eating will help your goal of maintaining a healthy life span. And over the past several months, new research studies have reported the particular health and cognitive benefits of including a daily dose of nuts in your diet, including walnuts, almonds, and even peanuts.

First, let’s look at the general health benefits derived from eating nuts. While it’s estimated that only ⅓ of Americans regularly consume nuts as a part of their diet, there’s no disputing the link between nut consumption and heart health. In fact, according to the Cleveland Clinic, research shows that those who eat 5 or more ounces of nuts every week have a substantially lower (35-50% lower) risk of heart disease and death. And while different nuts have different nutrient concentrations, generally speaking, the benefits from nut consumption can include improvement in cholesterol levels, an increase in anti-inflammatory antioxidants, and even weight loss, as the fiber from nuts can be filling and suppress appetite. There is also brand-new research touting the benefits of eating magnesium-rich foods (nuts are a valuable source of magnesium) to reduce brain shrinkage and lower your risk of dementia.

With regard to specific nuts, we know that walnuts, almonds, and peanuts can provide significant health benefits. Research regarding the health effects of walnuts has been increasing. Last Fall, for example, a study published in Nutrition, Metabolism and Cardiovascular Diseases reported that walnuts, which contain the highest amount of Omega-3 fatty acids of any nut, are linked to improved heart disease risk, due to their anti-inflammatory characteristics. More recently, a study from Texas Tech University and Juniata College reported that walnuts also appear to play a positive role in your gut microbiome, which is not only implicated in chronic disease development but also in gastrointestinal disorders and colorectal cancer. Gut health is also linked to cardiovascular health. In essence, given the interconnected nature of your organ systems, a healthy gut may translate into a healthy heart. To find out more, throw some walnuts on your morning granola and read here.

Almonds have also been studied for their distinct health benefits and recent research underscores the value of including almonds in your diet. A study out of Kings College London connects almond consumption to better gut health and as the researchers made clear, “What happens in the gut certainly does not stay there.” The fatty acids that almonds contain help with the absorption of nutrients in the gut and help balance your immune system. So grab a handful of almonds (actually about 2 ounces of unsalted almonds if you can) and read more here.  Finally, even the lowly peanut clearly has its health benefits. According to a recent study out of Barcelona, it turns out that peanut consumption (either whole peanuts or peanut butter) can benefit the blood flow and vascular health of adults, even in younger adults. So scoop a spoon of Skippy (or better yet, a natural peanut butter without the sugar and additives) and read more here.

For some of us, however, this news about nuts is tempered by allergies we have. However, according to a recent article in The Washington Post, most of the health and nutritional benefits derived from nut consumption can be matched by eating seeds instead. In fact, a new study out of Scandinavia recently found that eating both nuts and seeds can help reduce your risk of heart disease. So all is not nutritionally lost if you have to limit or even eliminate your nut consumption. But if snacking on almonds, peanuts or even mixed nuts is part of your dietary repertoire, take a look at these simple yet spicy recipes to ramp up your nut consumption.