Today is Grab Some Nuts Day.

All of this evidence shows that nuts have been a staple in the human diet since the beginning of history. The oldest walnut remains were discovered in Iraq, and they are believed to be from 50,000 B.C. The Greeks and Romans were fond of the walnut, and they were considered food for Gods by early Romans.

Here’s some information about the history of eating nuts:

• The Greeks and Romans were fond of walnuts, and early Romans considered them food for gods
• For many indigenous peoples of the Americas, nuts such as acorns and American beech were a major source of starch and fat for thousands of years.
• Historians hypothesize that ancient societies centered on the harvesting of nuts, which may have fostered agriculture.
• Around 780,000 years ago, human ancestors living along a lakeshore in what is now northern Israel ate a varied diet that included almonds, pistachios, and other hard-shelled nuts.
• In Texas, pecan shells were unearthed near human artifacts that may date back to 6,000 B.C.
• Peanuts are the most consumed nut worldwide.
• Eating nuts as part of a healthy diet may be good for the heart because they contain unsaturated fatty acids and other nutrients.
• Eating nuts on a regular basis may improve your health in many ways, such as by reducing diabetes and heart disease risk, as well as cholesterol and triglyceride levels.

 

Peanuts are the most consumed nut in the world. Also known as the groundnut, peanuts are a legume crop that’s widely grown in the tropics and subtropics. In 2018, global consumption of peanuts was approximately 42.6 million metric tons.

Other popular nuts include almonds, walnuts, cashews, and pistachios. Almonds are the world’s most widely grown and consumed tree nut. Walnuts are considered to be the “king of nuts” because they’re packed with antioxidants that can help prevent diseases and slow down the aging process.

 

Health Benefits of Nuts

Nuts are a great source of antioxidants. One ounce of mixed nuts contains:

• Calories: 173
• Protein: 5 grams
• Fat: 16 grams, including 9 grams of monounsaturated fat
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% of the RDI
• Magnesium: 16% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 23% of the RDI
• Manganese: 26% of the RDI
• Selenium: 56% of the RDI

 

In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal. Another study found that 2–8 hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol — a major risk factor for heart disease.

 

Nuts may also aid in weight loss. Recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported. One large study assessing the effects of the Mediterranean diet found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.

 

Nuts may lower cholesterol and triglycerides.  The cholesterol-lowering power of nuts may be due to their high content of monounsaturated and polyunsaturated fatty acids. Almonds and hazelnuts appear to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. One study found that ground, sliced, or whole hazelnuts had similar beneficial effects on cholesterol levels.

Another study in women with metabolic syndrome observed that eating a 1-ounce (30-gram) mix of walnuts, peanuts, and pine nuts per day for 6 weeks significantly lowered all types of cholesterol — except “good” HDL. Several studies show that macadamia nuts lower cholesterol levels as well. In one trial, a moderate-fat diet including macadamia nuts reduced cholesterol as much as a lower-fat diet.

 

Nuts have been beneficial for Type 2 Diabetes and Metabolic Syndrome. Metabolic syndrome refers to a group of risk factors that may increase your risk of heart disease, stroke, and type 2 diabetes. Therefore, type 2 diabetes and metabolic syndrome are strongly linked. Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes. Studies suggest that eating nuts may also lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome.

 

Nuts may also reduce inflammation. In a study on the Mediterranean diet, people whose diets were supplemented with nuts experienced a 35% and 90% decrease in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively. Similarly, some nuts — including pistachios, Brazil nuts, walnuts, and almonds — have been found to fight inflammation in healthy people and those with serious conditions like diabetes and kidney disease.

 

Nuts are also high in beneficial fiber.

Here are the nuts with the highest fiber content per 1-ounce (28-gram) serving:

• Almonds: 3.5 grams
• Pistachios: 2.9 grams
• Hazelnuts: 2.9 grams
• Pecans: 2.9 grams
• Peanuts: 2.6 grams
• Macadamias: 2.4 grams
• Brazil nuts: 2.1 grams

 

I could literally go on and on about the health benefits of nuts. So today is dedicated for you to grab some nuts. Why not do yourself a favor and grab some?

A handful of mixed nuts is typically about one ounce. A handful of mixed nuts can contain anywhere from 160 to 200 calories, depending on the type and quantity of nuts included. A typical mix might include cashews, almonds, pecans, and pistachios.

One ounce (28 grams) of mixed nuts contains 173 calories, 5 grams of protein, and 16 grams of fat, including 9 grams of monounsaturated fat.

 

Here are some world records about nuts:

• Most almonds eaten in one minute: 44, achieved by Arjun K Mohanan in Ramapuram, Kerala, India on December 9, 2021
• Largest nut: 3.6 meters high and 4.16 meters wide, produced in Slovenia.
• Most walnuts crushed by hand in one minute: 303, achieved by Prabhakar Reddy P in Nellore, Andhra Pradesh, India on June 23, 2022
• Most walnuts cracked with the head in one minute: 273, achieved by Naveen Kumar S in Nellore, Andhra Pradesh, India on April 30, 2023
• Most nuts crushed by sitting down in one minute: 122, achieved by Cherry Yoshitake in Sumida, Tokyo, Japan on November 18, 2020
• Furthest peanut thrown: 124 ft 4 inches, achieved by Colin Jackson
• First human consumption of walnuts: Approximately 7,000 BC, making walnuts one of the oldest known foods gathered from trees.
• Largest bag of nuts: This record may be attempted by an individual or a team of unlimited size.

 

National Grab Some Nuts Day is celebrated annually on August 3rd to encourage people to eat nuts on a daily basis. The day is a celebration of all things nutty, and a good time to snack on your favorite nuts or try something new. Nuts are a great snack, a healthy source of fat, and pair well with many wines.

Let’s us know your favorite nuts in the comments section.