National nut day has finally arrived! Nuts are commonly used nowadays yet we often forget how valuable and nutrient-rich they really are. Let’s get cracking with discussing all you need to know about this special day and everything we love about nuts!
What is National Nut Day?
This day arose to promote and celebrate Fairtrade nuts and a healthier, nuttier lifestyle! National Nut day is dedicated to all things nuts from recipes to cooking tips. Whilst the day came about in the United Kingdom, it is now known and celebrated globally, including in the United States!
Nuts have made their mark in history as a lifestyle staple! The Nutcracker Museum explains that nuts were part of the human diet from as long as 800,000 years ago! Early Europeans were snacking on pistachios whilst many Greeks and Romans both believed that the Gods handed us walnuts as a gift.
Finally the English crossed the Mediterranean with walnuts all aboard their ships. These were used for trading, though eventually by the 18th century, walnuts had marked their arrival in the New World - particularly in California.
So, let’s celebrate this incredible day together and recall how important and nutritious these crunchy nutters really are!
How to Celebrate National Nut Day
On the 22nd October, it’s a must that you:
- Indulge in some deliciously nutty treats - we do sell our own Candied Nuts as a part of our brand new Ultimate Christmas Treat Box!
- Try baking or cooking with nuts and share your creations whilst raising awareness with the hashtag #nationalnutday
Let’s Talk Everything Nutty
Now, you may be wondering, sure I have a few almonds or pistachios now and then, but what's all the hype about?
Well nuts are actually packed with nutrients and when we think about it properly, they’re an all-rounder superfood!
Nuts nowadays are known for their health benefits, as valuable sources of different proteins, nutrients, vitamins and minerals. To get into the nutty-gritty, they are amazing sources of vitamins B2 and E, as well as containing phosphorus, copper, selenium, magnesium and potassium. Nuts are also an invaluable source of energy! Packed with fibre and unsaturated fats, what more could you ask from each crunchy bite?
Nuts are also compatible with many different diets and lifestyles, whether that is the ketogenic diet, low-carb/high-fat or paleo diet, and even veganism and vegetarianism! And of course, they are a nutrient-packed snack for those of us who don’t follow any particular diet!
Research shows that regularly eating nuts can help fight against type 2 diabetes, cancer, stroke, coronary heart disease and even reduce LDL cholesterol levels.
A study found that eating just 20 grams of nuts daily, or simply a handful, can lead to a 22 percent decrease in the risk of mortality related to many causes.
This daily intake of nuts was found to reduce the risk of coronary heart disease by about 30 percent, all cancers by 15 percent and cardiovascular disease by 21 percent. The risk of diabetes was also reduced by 40 percent and infectious diseases by 75 percent.
All in all, do-nut sleep on the incredible disease-fighting ability of nuts!
Everything is completely nuts!
Figure 1: Our very own Chocolate Hazelnut Cake Bites, keto-friendly, gluten-free and grain-free - an essential for any health nut this National Nut Day!
Nuts are extremely versatile - ready to eat raw, roasted or as a butter, nut milk, oil, butter, flour, glazed or covered in chocolate. They’re even used in cooking or baking and in smoothies!
Want to try out a nutty, chocolatey treat? Check out our Chocolate Hazelnut Keto Cake Bite! Made with almond flour, hazelnut butter and filled with chunks of hazelnut, this Cake Bite is perfect for this nutty occasion!
The Different Types of Nuts
Almonds are calcium-rich, meaning they help strengthen teeth and bones, whilst also promoting healthier skin, hair and nails!
A study also found that in some people, almonds can reduce LDL cholesterol and total cholesterol levels.
Commonly used in desserts, pecans are very nutritious just as they are too! They are packed with vitamin B3, which can help reduce fatigue.
A few studies have also found that pecans can help lower LDL cholesterol too!
Containing plenty of iron and zinc, cashews are particularly great for vegetarians or vegans as they need more sources of nutrients.
Cashews aren’t the best for those following the keto or low-carb lifestyle. They are sadly quite high in carbs, with about 9 grams of carbs per 38 grams of cashews, though by carefully managing your diet they can be eaten in small amounts.
Pistachios are fibre-rich and similarly to almonds, may improve cholesterol levels. A study found that eating 56-84 grams of pistachios daily can increase ‘good’ HDL cholesterol.
Pistachios can also improve risk factors related to heart disease, including weight, blood pressure and oxidative status - also known as blood levels of oxidized chemicals.
Brazil nuts come from a tree in the Amazon and are packed with selenium, a mineral that is an antioxidant. Selenium helps heal wounds faster and generally boost the immune system.
Macadamia nuts are rich in healthy, monounsaturated fats, which are perfect to help boost metabolism, control appetite and reduce chances of heart disease.
Multiple studies have found that diets rich in macadamia nuts can help lower LDL cholesterol and total cholesterol in people that have high cholesterol levels.
Otherwise known as ‘brain food’, walnuts are brimming with omega 3 and vitamin E.
Walnuts can improve a handful of risk factors related to heart disease because of how packed they are with omega 3 and other nutrients.
Studies show that they can also improve factors associated with heart health, such as blood pressure and the regulated flow of blood through the circulatory system.
Nuts are more accessible and widely used than ever! They are certainly worth this day of celebration.
Tell us all about your celebratory activities and your favourite nuts too by sharing down below in the comments or over on our socials @noguiltbakes!