National Nut Day

 

Celebrate All Things Nuts

National Nut Day is celebrated annually on October 22 of each year in effort to encourage the public to select healthy snack options.  It was created by Liberation Foods company in 2015 and is celebrated as a holiday devoted to all things nuts including recipes, tips and information spreading far throughout the United Kingdom and across the United States. Historically nuts have been consumed by humans for a long time as evidenced by archeological findings dating back to 780,000 b,c. Nuts are some of the world's most popular snack options across the globe available in a wide variety including walnuts, almonds, pistachios, pecans, peanuts, hazelnuts, Brazil nuts. Over 5.3 million metric tons of tree nuts were produced worldwide in 2022 For human consumption. “Frequent consumption of nuts has been linked to a lowered risk of cardiovascular disease.  Phytochemicals especially phenolics in nuts may be considered to be the major bioactive compounds for health benefits.

Nuts are a rich source of unsaturated fatty acids protein, fiber and micronutrients vitamins and phytochemicals although levels may vary between nuts.” says ScienceDirect.   For a long time Nuts have been a sustainable protein eaten as a great source of nutrition that can be added to any healthy diet. Nuts are rich in fiber, antioxidants, vitamins, minerals, polyunsaturated and monounsaturated healthy fats. A nut is a fruit consisting of a hard or tough nutshell protecting the kernel which is usually edible. Nuts contain relatively large amounts of calories per serving including essential unsaturated and monounsaturated fats, linoleic acid, linolenic acid, a naturally occurring fatty acid, vitamins, and essential amino acids.  Many popular nuts are good sources of fiber, vitamin E, vitamin B2, folate, including essential m minerals, selenium, copper, potassium, phosphorus, magnesium.  Nuts and seeds have been part of diets worldwide for a millennium. Nuts and seeds are highly nutrient dense dietary components rich in micronutrients including MUFAs and PUFAs proteins and fibers.

They are rich in vitamins and minerals and a range of active metabolites such as phenolic acids, phytosterols, and polyphenolic compounds. Some of the compounds present in nuts including polyphenols have been found to have antioxidant, antimicrobial and antiproliferative properties.  Nut consumption is also associated with a substantial reduction in mortality risks from respiratory diseases, infectious disease, and diabetes; however, associations between nut consumption and diabetes incidents are mixed and might be explained by adiposity differences.  Hence the current evidence supports dietary recommendations to consume a handful of nuts and seeds per day for people without allergies to these foods.  Different types of nuts and seeds seem to have broadly similar benefits.” says PubMed When eaten in moderation nuts are a healthy snack option packed with vitamins and minerals. Nuts have a crunchy delightful flavor packed with nutrition.  Nuts can be eaten roasted, raw, or made into smooth nut butter spreads.

Roast mix nuts of choice on a baking sheet in a preheated 325-degree F oven for 15 -20 minutes.  Remove the nuts from the oven and allow to cool on a baking rack for 30 minutes until the nuts are cool enough to eat.  Season the nuts with a drizzle of olive oil and a pinch of salt in a bowl stirring with a wooden spoon. Store roasted nut mix in a airtight container in a cool dry place or the refrigerator for 3 up to weeks. Enjoy!

Cheers!

Patricia Lynn

Images Courtesy of Igor Normann at AdobeStock