National Nut Day Is October 22 – Add Healthy Nuts to Your Diet!

On October 22nd, National Nut Day is observed each year. This holiday celebrates this healthy, delicious, and nutritious snack. Not only are nuts super tasty, but they also provide a variety of nutrients, energy, and other benefits to humans and animals alike! Nuts can be eaten raw, used in cooking, or roasted as a snack, and they can even be used to make oils.

Studies indicate that the vitamins, minerals, healthy fats, and proteins in nuts do not lead to weight gain, but can actually reduce risk for a number of metabolic issues, such as high blood pressure and cholesterol levels, as well as chronic diseases.

Nuts are also a large category with a number of varieties to choose from. If you don’t like one kind, there is likely another that fits your taste! Read on for some of our favorites to celebrate the holiday!

Almonds: A tree nut and popular snack, almonds are delicious in both sweet and savory meals. They contain a number of important nutrients that have been linked to reduce inflammation in people with diabetes and positive impacts on gut health.

Brazil Nuts: As the name implies, these nuts originate from a tree in the Amazon. They contain a rich amount of selenium, a mineral which acts as an antioxidant. You only need small amounts of selenium to meet your nutrient needs, and even one ounce of Brazil nuts can help meet your daily requirements.

Cashews: Also a part of the tree nut family, cashews are one of the most popular nuts for a snack. They can be cooked in a variety of ways and flavored to make them a good option for many people. Benefits of cashews include better blood lipid levels and lower blood pressure.

Hazelnuts: While you often see hazelnuts mixed with cocoa, on their own they are nutritious and contain vitamin E. This may help reduce cholesterol and risk for heart disease.

Macadamia Nuts: Nuts are known for carrying monosaturated fats, and macadamia nuts have a particularly large volume of this. This makes them good for heart health, reducing risk factors for heart disease in the future.

Peanuts: These nuts are actually legumes rather than tree nuts, but they contain similar health benefits, including heart health. However, be cautious of peanuts that are heavily salted or flavored.

Pecans: Often used in decadent desserts, pecans themselves can be quite nutritious. They have compounds that act as antioxidants and contribute to better health when eaten consistently.

Pistachios: These nuts are high in fiber, making them good for the digestive system. In addition to these benefits, pistachios may have a positive effect on heart disease risk when eaten in large quantities.

Walnuts:  Walnuts are a very common choice for desserts and breakfast options and are also a great source of omega-3 fatty acids, which can help to reduce bad cholesterol and increase good cholesterol. They may even have positive effects on cognition!

This National Nut Day, celebrate by having a wholesome snack and taking care of your whole body! If you are looking for a Charlotte chiropractor who is also committed to your whole-body health and wellness, Dr. Grant Liestor is ready to serve you. At Greater Life Chiropractic, you will receive gentle adjustments that help your entire body work optimally. Contact us today to get started!


De Souza, R.G.M., Schincaglia, R.M., Pimentel, G.D., Mota, J.F. “Nuts and Human Health Outcomes: A Systematic Review.” Nutrients, 2017 Dec; 9(12): 1311.

Mejia, S.B., Kendall, C.W.C, Viguiliouk, E., Augustin, L.S., Ha, V., Cozma, A.I., Mirrahimi, A., Maroleanu, A., Chiavaroli, L., Leiter, L.A., de Souza, R.J., Jenkins, D.J.A., Sievenpiper, J.L. “Effect of tree nuts on metabolic syndrome criteria: a systematic review and meta-analysis of randomised controlled trials.” British Medical Journal, 2014 Jul 29; 4(7).