Today’s focus is on nuts!

Nuts (tree nuts and peanuts) are nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.

There are over 20 edible nuts in the world. Some of the most common edible nuts include:

Almonds, Walnuts, Pecans, Cashews, Hazelnuts, Peanuts, Macadamia nuts, Pine nuts, Brazil nuts, Pistachios, Butternuts.

All of these foods have rich, oily flesh that can be pressed for oil or eaten out of hand.

Nuts are a good source of protein, healthy fats, fibers, vitamins, and minerals. They contain:

• Monounsaturated and polyunsaturated fats, Omega-3 fatty acids, Vitamin E, Folate, Calcium, Magnesium, Potassium, Plant sterols, Tocopherols, Phenolic compounds, Carotenoids.
• Nuts can regulate body weight, lower LDL cholesterol and triglyceride levels, and prevent plaque buildup in the arteries. They also provide protective effects against heart disease and diabetes.

Health experts and nutritionists recommend incorporating nuts into a balanced diet. One ounce (28 grams) of mixed nuts contains:

• Calories: 173
• Protein: 5 grams

Soaking nuts can make it easier to absorb their nutrients. Dry roasting nuts can also be beneficial.

 

History

Nuts have been a staple in the human diet since the beginning of history. The oldest walnut remains were discovered in Iraq and are believed to be from 50,000 B.C. The ancient Greeks were the first people to cultivate walnuts. They used them as food, medicine, and dyes for hair, wool, and cloth. The Romans were willing to pay a lot for the luxury of serving them along with fruits for dessert.

Other evidence of nut consumption includes:

• Pecan shells unearthed in Texas near human artifacts that may date back to 6,000 B.C.
• Peanuts originated in South America and may have been in cultivation for 10,000 years.
• Pistachios are native to Iran, Syrian, and Greece and have been cultivated for more than 10,000 years.

Nuts were ideal crops for early civilizations because of their:

• Predictable growth patterns
• Long storage life, especially during winter
• Generous nutrient profiles

Nuts were also ancient symbols of good luck and fertility. Hazelnuts remain a common part of Christmas traditions even today.

Health Nuts

According to some sources, the top five healthiest nuts are: Almonds, Pistachios, Pecans, Walnuts, Cashews.

Here are some nuts that are good for you:

• Almonds: High in calcium, fiber, and protein. They can improve immune function and bone health.
• Pine nuts: Contain omega-3 fatty acids, which are good for brain and heart health. They can also stabilize blood sugar and boost energy.
• Chestnuts: High in fiber, which can help with digestion and blood sugar. They’re also low in fat and calories.
• Macadamia nuts: High in fiber and healthy fats. They can help with regularity.
• Brazil nuts: High in selenium.

Other good nuts include:

• Peanuts: High in protein
• Ginkgo nuts: Used in traditional Chinese medicine for brain health, memory support, and other conditions.
• Hemp nuts: Also called hemp seeds, they contain no psychoactive ingredients.
• Walnuts: Can improve heart and brain health.
• Pistachios: Can help with weight loss and antioxidant intake.
• Flaxseeds: One serving of flaxseed provides a good amount of protein, fiber, and omega 3 fatty acids. It may help lower the risk of some cancers.
• Kola nuts: Kola nuts are used to flavor sodas and as a supplement. They can also be beneficial for digestion, circulation, energy, weight loss and sexual enhancement.

 

Consumption

In 2021, the average American consumed almost 6 pounds of tree nuts per person. The average American eats 6.6 pounds of peanuts per year, and 2.0 pounds of almonds per year.

Peanuts are the most consumed nut worldwide. In 2022/2023, over 5.3 million metric tons of tree nuts were produced worldwide. China was the leading nuts producer in 2021 with 4.0 million metric tons, followed by the US, Vietnam, and India. Dietary guidelines recommend consuming 30 g of nuts per day to reduce the risk of chronic disease.

 

Celebrating Nuts

There are several holidays that celebrate nuts, including:

National Nut Day -Celebrated on October 22, this unofficial holiday recognizes the importance of nuts in our diets and their contribution to a healthy lifestyle.

World’s Nut Day – Celebrated on October 22, this day celebrates the many varieties of nuts.

International Nut Day – Celebrated on October 22, this day was created in 2015 to support small nut farmers, educate consumers about the benefits of nuts, and encourage healthier snacking.

National Grab Some Nuts Day – Celebrated on August 3, this day encourages everyone to try out their favorite types of nuts.

Let us know in the comments how or when you go nuts!