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Nuts have been a staple in the human diet since the beginning of recorded history. Ancient cultures have revered nuts for their nourishment and medicinal purposes.
In the United States, researchers have uncovered “nutting stones” that date back 8,000 years. Early Native Americans would place a shelled nut in the depression of the stone, and then hit the nut with another stone called a “hammer stone.” The nutmeat was either eaten whole, or ground with mortar and pestle to make flour, or nut butter. The leftover shells were used to fuel fires.
Today, mixed nut varieties include peanuts, almonds, walnuts, Brazil nuts, cashews, hazelnuts and pecans. In the U.S., mixed nuts are the second-most popular table nut following the peanut. In Japan, mixed nuts are second to sweet chestnuts.
Nuts are rich in protein, complex carbohydrates, fiber and phytonutrients like Vitamin E, selenium and magnesium. Nuts are also high in monounsaturated and polyunsaturated fats, which are also referred to as “good fats.” The so-called “good fats” have been shown to lower cholesterol and help protect against heart disease.
In 2003, the Food and Drug Administration (FDA) approved the following health claim for seven types of nuts (almonds, hazelnuts, peanuts, pecans, pistachios, walnuts and some pine nuts):
“Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
When a container of mixed nuts is shaken, the large Brazil nuts tend to be on top. This phenomenon has been penned the “Brazil Nut Effect.” It states that the largest particles end up on the surface when any granular material containing different sizes is shaken.
The almond was among the earliest cultivated foods, referenced in the Old Testament of the Bible as well as ancient Assyrian, Babylonian and Greek texts. While the exact ancestry is unknown, it's most-widely believed that almonds originated in China or Central Asia.
The tree nut was widely consumed along an ancient trading route between Asia and the Mediterranean referred to as the "silk road." Almond trees flourished in Spain and Italy, and Spanish Explorers brought the crop to present-day California in the mid 1700s. Today, almonds serve as California's largest tree nut crop and growers in the region produce more than 70% of the world's supply of almonds. Botanically speaking, almonds are stone fruits, related to the cherry, plum and peach.
The almond tree looks like a peach tree, bearing a hard, greenish-gray hull that resembles an elongated peach. When mature, the hull splits, revealing the almond shell that encases the nut. Almonds rank among the most nutritious nuts. Studies have shown that almonds may help lower cholesterol and aid the prevention of certain types of cancer.
Almonds are low in saturated fat, yet offer heart-healthy monounsaturated fats, or “good fats.” They are the most nutritionally-dense nut, containing calcium, magnesium, vitamin E, potassium, zinc, iron, fiber, folic acid and compounds called phytochemicals, which may help protect against heart disease. In addition, a one ounce serving of almonds contains 12% of your daily allowance of protein.
Egyptian pharaoh King Tutankhamun was buried with several handfuls of almonds when he died in 1352 B.C. to nourish him on his journey into the afterlife.
Former President Clinton selected cinnamon-glazed almonds as his snack of choice at the 1993 and 1997 presidential inaugurations.
The macadamia nut is one of the most well-known Hawaiian crops, yet the nut is actually native to Australia. While Aborigines had been familiar with the crop for generations, recorded history of the macadamia nut did not begin until the 1870s following the discovery of macadamia nut trees by an Australian botanist. This species of tree was previously unknown to European and American botanists.
The macadamia nut tree was brought to Hawaii in 1880 for cultivation in the tropical climate. Today, Hawaii remains the largest producer of macadamia nuts, followed by Australia.
The macadamia nut tree is an evergreen with glossy leaves that resemble holly. The hard shell that encases the nut is extremely hard to crack, which is why researchers claim it took so long for the nut to be discovered by food producers.
Macadamia nuts are high-energy foods chock full of protein, carbohydrates and fiber. The natural oils in macadamias contain 78% monounsaturated fats (the “good fats”) and are cholesterol-free. These nuts are also rich in a number of nutrients including calcium and potassium.
It takes about 300 pounds per square inch to break the macadamia nut shell.
Macadamia nuts are the only Australian crop that has been developed for commercial use.
Pecans are the only tree nuts that are indigenous to North America. Their cultivation can be traced back to the 16th century. The trees grow close to waterways, and the pecans are easier to shell than most other tree nuts, which made them a favorite of early Native American tribes in the United States and Mexico. Despite their accessibility, pecans were not exported commercially until the middle of the 19th century.
Today, pecans are grown in New Mexico, Louisiana, Mississippi, Georgia, Florida and Texas. The U.S. produces about 80% of the world’s supply of pecans, which equates to 324 million pounds a year.
Pecan trees can grow higher than 100 feet tall and can live for more than 1,000 years. One tree can provide up to 400 pounds of nuts each year.
Like other tree nuts, pecans are rich in protein, fiber and monounsaturated fats, or “good fats.” They contain more than 19 vitamins and minerals including a high concentration of vitamin A, which protects the teeth, eyes and bones. Pecans are also sodium and cholesterol free.
It’s reported that pecan nuts contain higher antioxidants than most other nuts, followed by walnuts and hazelnuts. Antioxidants have been proven to help aid the prevention of cancer, heart disease, Alzheimer’s disease and Parkinson’s disease.
The pecan tree is the official state tree of Texas.
Stacked end to end, it would take 11,624 pecans to reach the top of New York's Empire State Building.
There are more than 1,000 varieties of pecans.
The exact origin of walnuts has been debated. Some researchers attribute cultivation to the ancient Greeks, while others claim Persia should be credited. It is known; however, that cultivation spread quickly, and walnuts were used as medicine and dye, in addition to a valuable food source.
The oldest archeological site where walnuts were unearthed is located in the Shanidar caves in northern Iraq. Ancient evidence of walnuts was also uncovered in a Mesolithic dunghill in Switzerland.
Native Americans utilized walnuts thousands of years prior to the arrival of European setters. Evidence has been found that walnuts were cultivated in the upper Great Lakes region as far back as 2000 B.C.
Walnuts were brought to present-day California by Spanish Franciscan Fathers in the 18th century. Today, California produces a considerable portion of the world’s supply of walnuts.
Walnuts were identified as one of Dr. Steven Pratt’s “super foods” in his best-selling book, “Super Foods Rx.” Pratt noted walnuts’ high omega-3 content, which is greater than any other nut.
Walnuts are also high in antioxidants and have been said to help lower cholesterol when eaten with a diet low in saturated fats.
In Rome, the walnut was believed to enhance fertility. However, in Romania, a bride would place one roasted walnut in her bodice for every year she wished to remain childless.
During the Middle Ages, Europeans believed walnuts could ward off a myriad of ailments including fevers, witchcraft, epilepsy, the evil eye and lightning.
The cashew is a kidney-shaped seed that is native to coastal areas of Brazil. Portuguese explorers brought the nut to India in the late 16th century. It was later introduced to Africa, Asia and Australia. Yet, the cashew did not gain worldwide popularity until the beginning of the 20th century. Today, the leading commercial producers of cashews are in India, Brazil and various tropical areas of Africa.
Cashews are the seeds of an evergreen tree that is related to the mango, pistachio and poison ivy plants. The trees grow outward, developing roots wherever the branches touch the ground. The cashew seeds are affixed to the bottom of the cashew apple in a hard shell. The apples are too fragile to be exported and generally perish within 24 hours of being picked. For this reason, cashew apples are not consumed in the United States, but they are considered a delicacy in Brazil and the Caribbean.
Cashews are lower in fat than many other nuts including almonds, walnuts, peanuts and pecans, yet they do contain a sizable amount of monounsaturated fats, or “good fats.”
Cashews are rich in nutrients like calcium, phosphorous, potassium, sodium, iron and magnesium. Both the calcium and magnesium found in cashews helps protect bone strength. In addition, cashews have zero cholesterol, making them an ideal snack for people attempting to combat high cholesterol levels.
The largest cashew tree in the world is located at the Pirangi do Norte beach in Rio Grande do Norte, Brazil. It was planted in 1888 and measures 500 feet across. It produces thousands of nuts a year.
During World War II, troops referred to cashews as “blister nuts” because of caustic oil that is present when cashews are separated from their hard shells.
It’s believed the peanut plant originated in Peru or Brazil. Pottery dating back 3,500 years has been recovered from the region that is decorated with peanut-like shapes. Ancient Incan tribes also left jars filled with peanuts along grave sites to provide the deceased with food in the afterlife.
Portuguese explorers transported peanuts to Africa and Spain. The crop flourished in western parts of Africa, and many Africans considered the plant to be one of several that possessed a soul. The peanut plant was introduced to North America during the slave trade. Today, the crop continues to flourish in the Southern United States.
George Washington Carver is considered the father of the peanut industry. In the early 1900s he suggested that farmers rotate their cotton plants and cultivate peanuts. Further research led to the discovery of more than 300 additional uses for peanuts including the production of cosmetics, paint, wood stain and shoe polish.
Names can be deceiving, especially in the case of the peanut. The crop isn’t actually a nut. It’s in the legume family along with beans and peas. Peanuts are grown underground into a green, oval-leafed plant. About 40 pods mature on one plant.
Peanuts have more protein than tree nuts and are also rich in a number of vitamins and minerals including B vitamins, calcium, magnesium, potassium, iron, copper and zinc. Peanuts also contain resveratrol, a phyochemical found in plant foods that is said to protect against cancer and certain viruses.
The United States consumes 2.4-billion pounds of peanuts each year. About 50% is consumed as peanut butter.
Ancient Aztecs mixed ground peanuts with water to cure a fever.
The Brazil nut takes the namesake of the region in which it was first discovered. The earliest references to cultivation of Brazil nuts date back to the 1500s when Cayanpuxes Indians living in the Amazon introduced the nuts to Spanish troops. The Spanish called them “almendras de los Andes,” or “almonds of the Andes.”
Brazil nuts gained popularity in the world market during the 17th century when Dutch traders introduced them to Europeans. Today, the Amazonian region remains the largest producer of the nuts, with remote, natural forests spanning parts of Peru, Bolivia and Brazil.
The Brazil nut tree can reach higher than 150 feet. The nuts grow clumped together in grapefruit-sized pods with a woody, hard seed. Each pod holds up to 25 nuts, arranged like sections of an orange.
Brazil nuts have the highest fat content of any nut, with roughly 25% saturated, 41% monounsaturated and 35% polyunsaturated. They are also high in protein and nutritionally dense with selenium, potassium, phosphorus, calcium, magnesium, thiamine and Vitamin B.
Brazil nut production contributes $44 million annually to South American economies.
Brazil nuts contain small amounts of a radioactive material called radium. While the majority of the radium is not retained by the body, it is still 1,000 times greater than most other foods. Researchers say this is the result of the extensive root system of the tree – not levels of radium in the soil as once believed.
Hazelnuts have been cultivated in China for more than 4,500 years. The ancient Greeks and Romans also used hazelnuts as food and medicinal staples. It was once believed that the nuts held the cures for both baldness and scorpion bites.
Greek settlers brought the hazelnuts to Spain, France and Germany. Hazelnuts are now grown in many countries and are considered one of the world's most-plentiful nuts. Hazelnuts were imported to the United States until the 1940s. They are now grown commercially in Oregon, which supplies nearly 98% of domestic production.
Hazelnuts are also referred to as “filberts.” The exact origin of the term “filbert” is unknown, and many researchers consider the filbert to be a cousin to the hazelnut, rather than a pseudonym. Some believe the term “filbert” refers to the “full beard” on the husk that covers the nut. Others believe the name was penned because hazelnuts mature around St. Philibert's Day on August 22.
Hazelnuts are high in protein, complex carbohydrates and dietary fiber. They are also one of the few nuts that contain vitamin A, which is a natural antioxidant known to aid in cancer prevention.
Hazelnuts are rich sources of vitamins and minerals such as folic acid, zinc, vitamin E, copper, calcium, potassium and magnesium. Fat content hovers near 55%. Yet like most nuts, the majority of the fat content is monounsaturated, or “good fat.”
An ancient Chinese manuscript that dates back to the 2800s B.C. mentions hazelnuts as one of the “five sacred nourishments” bestowed by God onto humans.
A single hazelnut tree can produce nuts for hundreds of years.
Pistachio trees are the oldest flowering nut trees. They are believed to have originated in Asia Minor, which includes present-day Turkey, Iran, Syria and Lebanon. There is evidence that the nuts were cultivated as far back as 7,000 B.C. Ancient folklore contends the Queen of Sheba declared pistachios to be an exclusively royal food and banned commoners from growing the nuts for personal use.
Middle Eastern travelers brought pistachios to the United States in the late 1890s. About 50 years later, cultivation of pistachio trees began in California. Today, California is the second-largest producer of pistachios worldwide, second to Iran.
The pistachio plant is related to the cashew, mango and poison ivy plants. Pistachio nuts grow in grape-like clusters, surrounded by a fleshy hull. The pistachio nutmeat is distinguished by its bright green color.
Pistachios have more potassium than other nuts. One ounce of pistachios has the same amount of potassium as one orange. In addition, a one-ounce serving of pistachios contains more than 10% of the daily requirements for magnesium, copper, phosphorous and B vitamins.
Like most nuts, pistachios are cholesterol free and rich in fiber, protein and monounsaturated fats, or “good fats.”
Pistachios and almonds are the only nuts mentioned in the Old Testament of the Bible.
Pistachio trees secrete a resin called terebinth, which is used to make turpentine.
Drying fruit is one of the oldest methods of preserving food, dating back thousands of years. Organisms that spoil food need moisture to survive. The drying process eliminates the moisture, and thus kills the organisms that cause food to spoil.
Dried food became a necessity for many travelers and explorers lacking resources needed to keep perishable food fresh, including the first European settlers in America who ate dried corn, apples, currants, grapes and meats. This food was dried in the sun, and different climates often meant the food was dried inconsistently. Drying methods have since evolved, occurring in one of three ways: naturally, in an oven or with a dehydrating machine.
Dried fruit is a healthy alternative to fresh fruit, yet it is higher in calories. During the drying process, all water is removed from the fruit, but the sugar remains. It is recommended that people trying to lose weight eat dried fruit in moderation.
The demand for high-energy foods and sugar substitutes grew so much during World War II that in 1942 the War Production Board ordered California's entire wine grape crop be made into raisins.
Trail mix is generally composed of nuts, seeds, dried fruit and candy. Ancient nomads are responsible for creating the high-energy concoctions that didn’t require cooking and could withstand diverse weather conditions.
Native Americans also developed a trail-mix-type food called pemmican. Pemmican consists of dried buffalo that was pounded into a fine texture. It was mixed with animal fat and berries. The buffalo was sometimes substituted with moose or caribou. Today’s version of trail mix doesn’t typically contain meat.
The nuts in trail mix are rich in protein, complex carbohydrates, fiber and nutrients such as Vitamin E, selenium, zinc, calcium, iron, and magnesium. Dried fruit adds additional calories that pack an energy boost.
GORP is a type of trail mix, which stands for granola, oats, raisins and peanuts.
Soybeans are native to China, where they have been cultivated for thousands of years. By the 16th century, soybeans had been introduced to many other countries via land trade routes including Japan, Indonesia, the Philippines, Vietnam, Thailand, Malaysia, Burma, Nepal and India.
Soybeans arrived in the United States in the 1800s as ballast for ships. Ballast is a heavy material placed at the bottom of ships to make them stay upright. About 80 years later, U.S. farmers began to use soybeans as food for livestock.
U.S. commercial production of soybeans soared in the 1940s after many of the Chinese soybean fields were destroyed during World War II. There are now 31 states that grow soybeans, constituting 55% of the world’s supply.
Soy nuts are made from whole soybeans that have been soaked in water and then baked until crisp and brown. They are similar in texture and flavor to peanuts.
Soybeans are the only plant foods with “complete protein,” which means they contain all eight essential amino acids needed for human health. In addition, they are rich in dietary fiber, calcium, magnesium, lecithin, riboflavin, thiamin, folic acid and iron.
Soybeans also contain isoflavones. Studies suggest isoflavones may help lower cholesterol and protect against certain types of cancer.
Henry Ford, who is known for revolutionizing the automobile industry, once built a car completely out of plastic that was made from soybeans.
Soybeans were one of five foods declared to be sacred by Chinese Emperor Sheng-Nung in 2853 B.C. The remaining foods were rice, wheat, barley and millet.
Seeds were considered core components of Native American diets for thousands of years prior to commercial production. There is evidence that sunflower seeds were cultivated throughout present-day Arizona and New Mexico as far back as 3000 B.C.
Native Americans also cultivated pumpkin seeds. Pumpkins are believed to have originated in Central America. Seeds from related plants have been found in Mexico, dating back 7,000 years.
Throughout history, seeds have had a myriad of uses. Native Americans used them for dye, body paint and decorations. Today, the oil of various seeds is used to produce soaps, paints and varnishes.
Seeds are high-energy foods rich in nutrients such as copper, calcium, vitamin E, vitamin B1 and phosphorus. They are also excellent sources of iron and zinc. For instance, one ounce of pumpkin seeds, or pepitas, contains nearly twice as much iron as three ounces of skinless chicken breast. Seeds also provide more fiber per ounce than nuts.
Seeds are high-energy foods rich in nutrients such as copper, calcium, vitamin E, vitamin B1 and phosphorus. They are also excellent sources of iron and zinc. For instance, one ounce of pumpkin seeds, or pepitas, contains nearly twice as much iron as three ounces of skinless chicken breast. Seeds also provide more fiber per ounce than nuts.
In recent years, grocery stores and restaurants throughout the United States have increased their selection of Hispanic foods. Traditional Hispanic foods generally refer to popular foods in Spanish-speaking countries. The United States Department of Agriculture (USDA) says the increase in availability is due to the growing Hispanic population stateside.
The chili pepper, which has inspired several SunTree snacks, is used as a staple in many Hispanic regions. In fact, chilies are the second most common species worldwide. In 2009, researchers traced chili pepper cultivation back 6,100 years to Ecuador. It’s also known that prehistoric people throughout other parts of Latin America were cultivating chilies for more than 1,000 years prior to Columbus’ discovery of the New World.
Spicy foods, like the chili pepper, have been said to increase your metabolism. However, most doctors agree that the spicy-food kick is not enough to help you burn a sizable amount of calories. Yet, spicy foods can aid proper nutrition in other ways. Researchers have found that capsaicin, the substance that causes the heat in chilies, to be associated with lowering blood pressure and reducing cholesterol.
According to the USDA, Hispanic families are more likely than other families to prepare and serve food at home.
Historically, different cultures have used snacking as a form of social gathering – not solely for sustenance. Native foods have become tied to a society’s identity. They can also represent a connection to the land.
Today, our major life events are often synonymous with the act of giving food. For instance, guests typically bring food to events associated with major holidays, births, deaths, marriages and even illnesses.
Snacking is a part of our cultural identity as much as it is a means to survive. For this reason, doctors say it’s vitally important that we consume nutritionally-dense foods that are low in saturated fats and high in fiber.
SunTree snacks provide an energy boost, as they are packed with protein, fiber, complex carbohydrates and monounsaturated fats, or the “good fats.” Studies show that diets high in monounsaturated fat and low in saturated fat can help lower bad cholesterol levels and decrease the risk of heart disease.
SunTree snacks also contain phytonutrients such as potassium, magnesium, zinc, calcium, selenium and vitamins A, B and E.
It takes 20 pounds of fresh tomatoes to make one pound of sun-dried tomatoes.
