Did someone say National Nut Day?
National Nut Day is on October 22! Who knew!? (Spoiler alert: everyone at Mission MightyMe HQ did, because this is basically our favorite holiday 🥜). To mark the occasion, let’s take a closer look at the health-boosting benefits and nutritional value of some of our favorite nuts: peanuts, almonds, cashews, hazelnuts and walnuts – all found in our one-of-a-kind Mixed Butter Nut Puffs!
Nuts About Nuts!
Not only are nuts nutrient-dense superfoods – hello, healthy fats + protein + fiber – but research shows feeding peanut-containing foods to babies regularly, starting in the first year of life and through toddlerhood, can help prevent peanut allergies from developing by up to 86%. And thanks to that amazing discovery (by our very own co-founder Dr. Gideon Lack), feeding guidelines globally now recommend getting nuts and other common allergens in the diet EARLY & OFTEN, once babies are ready for solids!*Â
Read on to learn about why nuts are truly a nutritional powerhouse for growing littles and big kids alike 💪(and who doesn’t love a fun nutty fact!)
Peanuts
Peanuts are naturally rich in protein, with about 7 grams per ounce! Peanuts aren’t true nuts – they’re actually legumes, related to beans and lentils, and grow underground in pods, unlike tree nuts. Did you know that Georgia, Mission MightyMe’s home state, produces about half of all peanuts grown in the United States? Let’s break down the benefits:
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Plant-based protein — Helps build muscles and tissues as kids grow.
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Brain and nerve support — Niacin, folate, and magnesium help with learning and concentration.
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Heart-healthy fats — Support healthy cholesterol and circulation from an early age.
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Steady energy — Protein and fiber keep kids full and fueled between meals.
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Blood sugar balance — Helps prevent big spikes and dips in energy after snacks.
Almonds
Almonds are seeds of the fruit of the almond tree, related to peaches and cherries. They’re one of the earliest cultivated foods – eaten for thousands of years! – and are even mentioned in ancient Greek and Roman texts (if you ask us, that’s true *staying power*). Let’s break down the benefits:
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Brain booster — Vitamin E and healthy fats protect brain cells and may support memory and focus.
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Bone strength — Magnesium and phosphorus help build strong bones and teeth.
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Skin & hair health — Vitamin E and antioxidants keep skin resilient and hair shiny.
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Sustained energy — Balanced mix of healthy fats, protein, and fiber helps kids stay satisfied.
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Better blood sugar control — Keeps after-school snack time from leading to sugar crashes.
[Psst…check out these fun recipe ideas to get more almonds in little diets!]
Cashews
Cashews also aren’t technically nuts — they’re seeds that grow at the bottom of a “cashew apple,” a bright red or yellow fruit. Cashew trees can live and produce for decades once planted. Fun fact: cashew shells are used to make products like brake pads and waterproof coatings, so nothing ever goes to waste! Let’s break down the benefits:
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Immune protection — Zinc helps fight off colds and infections.
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Strong bones and teeth — Magnesium and phosphorus aid in healthy skeletal growth.
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Eye protection — Lutein and zeaxanthin support developing vision.
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Energy metabolism — Copper helps kids’ bodies turn food into usable energy.
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Kid-friendly texture — Creamy, mild flavor that many kids like, making healthy snacking easier.
Hazelnuts
Hazelnuts come from the hazel tree, which can live for decades and grow wild in forests. The nuts grow inside a leafy husk that peels back when ripe (nature’s gift wrap for this famously creamy, nutty flavor, famously used by brands like Ferrero Rocher and Nutella). These nuts have been eaten for centuries – archaeologists have even found 9,000-year-old hazelnut shells! Let’s break down the benefits:
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Brain and learning — Folate and vitamin E help with memory and nervous system health.
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Natural anti-inflammatory — May support overall health and help kids recover after sports or active play.
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Skin defense — Antioxidants keep young skin healthy.
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Balanced energy — Healthy fats and fiber help avoid sugar highs and lows.
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Mineral boost — Manganese and copper support metabolism and growth.
Walnuts
Walnuts are actually the seeds of the walnut tree, which can grow over 100 feet tall and live for more than 200 years. The two halves of a walnut look like a tiny brain – fitting, since they’re great for noggin’ health! In Victorian times, walnut shells were carved into tiny keepsakes or jewelry (weird but cool). Let’s break down the benefits:
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Brain builder — Omega-3 ALA is critical for brain development, memory, and attention.
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Heart-healthy foundation — Fats and antioxidants support a lifetime of cardiovascular wellness.
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Calm inflammation — Good for active kids’ joints and growing bodies.
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Gut health — Encourages good bacteria, which can support immunity and digestion.
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Steady mood and focus — Healthy fats may help with emotional regulation and school concentration.
Why Nut Variety Matters
While each nut is nutritious in its own right, when mixed together, these nuts are unstoppable! By exposing babies and kids to all different nuts at a young age, they get a more complete mix of essential vitamins, minerals, and healthy fats (far more than they would from eating just one type). Here are just a few examples:
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Each nut is strong in some vitamins/minerals but not others (i.e. cashews = copper, almonds = vitamin E and magnesium, walnuts = omega-3s). Mixing them helps fill gaps, so kids get a broader spread of healthy fats, minerals, antioxidants, and plant protein.
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Different nuts contain slightly different antioxidant compounds (vitamin E, polyphenols, resveratrol, flavonoids). Together, they can help protect cells in the brain, eyes, and immune system more effectively than a single nut alone!
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Blending nuts gives kids a healthier overall fat profile, supporting brain development, heart health, and steady energy.
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Nutrients like magnesium, copper, and zinc work better when eaten together with healthy fats and plant proteins — which nuts naturally combine. A wider variety of nuts means kids get a “team effect” of minerals and fats working together more effectively.
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Different nuts digest at slightly different rates, so a mix of nuts can help keep kids more full and energized across hours spent at school, daycare, after-school sports, you name it – wherever the day takes you (we see you, carpool warrior).
From a food allergy standpoint, remember that nuts come in different “families” – so just because a person isn’t allergic to peanuts doesn’t mean they’re automatically safe from developing other nut allergies. That’s the genius behind our Mixed Nut Butter Puffs, which combine 5 common nuts into one tasty snack to cover all of your bases and give parents more peace of mind about ongoing exposure. Also, pecans and walnuts are in the same plant family, as are cashews and pistachios, so your little one is getting ongoing exposure to all the most important plant families with this magic mix of 5 nuts.Â
[Hear from a pediatric allergist here about the importance of diet diversity in the first year of life.]
How to Introduce Nuts Safely Â
In the year 2000, the American Academy of Pediatrics (AAP) recommended avoiding top allergenic foods for the first 1-3 years of life, which many experts now believe actually caused food allergy rates to soar. Between 1997-2011, there was a 50% increase in the prevalence of food allergies in children. Even though the avoidance guidelines were rescinded in 2008 due to lack of evidence, avoidance remained the norm. Since then, food allergies have doubled and nut allergies have tripled!Â
Fast forward to today: there’s been a total 180-degree shift in pediatric feeding recommendations. Thanks to an amazing new body of research – including The LEAP Study, led by Mission MightyMe co-founder Dr. Gideon Lack – we know so much more now about the how, what and when of feeding babies during their first year of life.Â
You can find all of the latest clinical guidelines here, but we’ve got you covered with the key takeaways from leading U.S. health orgs (and remember, you should always talk with your pediatrician if you have any questions about early allergen introduction):
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The USDA says most babies can start peanut foods and other common food allergens around 6 months, after starting other solid foods.Â
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The AAP and NIAID recommend high-risk babies (with severe eczema and/or egg allergy) start peanut foods even earlier - between 4-6 months - but only after evaluation by a doctor and possible allergy testing.Â
We know this can feel overwhelming and daunting, especially for first-time parents. If introducing the top nine allergens early on feels too hard, focus on peanut, egg and dairy first in the “magic window” of 4-6 months. These are the most common food allergies in kids, and we know the most about these foods from research, so it’s key to get them into diets early and often. Tackle these first and aim to get the rest in before your baby’s first birthday.
Remember, research shows it’s not just one-and-done with early allergen introduction, especially peanuts: the consistency of nuts in the diet until toddlerhood (age 5, according to the research) is key. If you’re looking for meal planning ideas or introduction inspo, check out our free resource, Mission MightyMe’s Early Allergen Introduction Guide. You got this!
[Read more about early allergen introduction from a leading registered dietitian nutritionist!]
We’ve Gone Nuts, So You Don’t Have To!
There’s no question nuts have amazing health benefits for grown-ups and their littles – but in their natural form, nuts and nut butters can be a choking hazard, which feels scary for parents.
Here’s our co-founder Catherine Jaxon, mom of three, talking about the pain point she experienced: “When our third child started solids, we decided to follow the new research and recommendations to introduce nuts early and hopefully avoid another food allergy in our family. It worked but was a huge challenge, because nuts and nut butters are a choking hazard, and the baby food industry is almost entirely allergen-free. We knew there had to be a better way for busy parents to follow the science and reap all of the powerful benefits of nuts for growing bodies.”Â
The Jaxon kiddos loved puffs (TBH, what kiddo doesn’t)! But Catherine didn’t like that puffs were mostly rice, corn or some other starch, with little actual nutrition or protein. One night she and her husband JJ were sitting in the kitchen with a canister of rice puffs and a jar of expensive, messy mixed nut butter and Catherine thought: why can’t someone just combine these two products – and then you’d have an easy (and enjoyable) way to follow the new feeding guidelines AND a way more nutritious puff? And that’s how our science-backed Nutty Puffs were born! Lightbulb moment, indeed 💡
The Jaxons partnered with Dr. Lack (who discovered food allergy prevention is possible) to solve a huge pain point for caregivers, with yummy, nutritious snacks – full of pantry staying power.
Research has shown that the nut protein amount also matters, so we were very intentional about our formulation: two pouches of Mixed Nut Butter Puffs per week delivers 10 grams of nut protein or 2 grams per nut – the exact protein levels shown to be protective in Dr. Lack’s randomized controlled trial, the EAT Study. Â
One of the hardest parts of consistency with *any* food is that kids get bored easily – so we aimed to create a versatile snack with range! Depending on age, our puffs can be softened with water or breast milk and spoon fed, crumbled and mixed into purees, or packed as an on-the-go option for snack attacks. Customers have even blended puffs into smoothies, sprinkled over yogurt and oatmeal, made their own trail mix, incorporated into baked goods, and more.Â
[Take a deeper dive here into our puff ingredients.]
Shop Our One-of-a-Kind Nutty Puffs!
Our Mixed Nut Butter Puffs combine 5 good-for-you nuts in one yummy super-snack! The first and only puff of its kind, these have been carefully and intentionally crafted to contain equal parts peanut, cashew, walnut, hazelnut and almond protein (not to mention a dash of nutty cinnamon) – making it easy to keep a wide variety of nuts in the diet for babies, big kids and beyond, with less stress and less mess. We’re helping parents get more proactive to set kiddos up for a mighty future.Â
The latest and greatest upgrade: we’ve replaced organic rice with organic superfood sorghum, a gluten-free ancient grain and nutrition powerhouse – same % of nut protein, same great taste and meltable texture, even more nutritious. A puff made with nutritious nuts, plant protein and ancient-grain goodness? Yes please!Â
Order and stock up today for a yummy, nutritious pantry staple for the whole family! Subscribe & save makes it easy to snack smarter - just set it and forget it. We’re also available online at Amazon and Thrive Market, and if you’re feeling more old school, find us on shelves in all 50 states at more than 1,300 retailers including Target, Sprouts, and independent stores nationwide.
