Hazelnut

The hazelnut is a widely produced nut grown in Turkey, Italy, Greece, Georgia, the United Kingdom and the Pacific Northwest. Typically served in its raw form or used in confectionaries, hazelnuts are the main constituent of praline, Frangelico liqueur and Nutella. Rich in protein and unsaturated fat, hazelnuts are also used to make a delicious cooking oil. Hazelnuts have been cultivated for over 9,000 years, and the oldest known use of hazelnuts can be traced to Scotland. Here, large shallow pits full of the remains of hundreds of thousands of burned hazelnut shells were found. With this said, hazelnuts have been found at Mesolithic sites. Similar finds have been discovered throughout the United Kingdom and Ireland.

Key Nutrients

Hazelnuts are often considered a super food high in protein content and low in carbohydrate content. They contain a high amount of mono-unsaturated fats, a healthy type of triglyceride. Hazelnuts are an excellent source of fiber, Vitamin E, manganese and magnesium. Finally, they contain a great source of plant sterols and flavonoids, heart healthy nutrients which contain anti-oxidants.

Health Benefits

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.

Vitamin E – Research has shown that vitamin E possesses anti-inflammatory effects that can combat arthritis, rheumatism, asthma, and other inflammatory disorders linked to chronic inflammation. Vitamin E also improves the body’s metabolic function.

Season

Hazelnuts, while harvested during the late summer months and early fall, can be found dried year round in supermarkets and food retail shops.

Nutrition Information

Per 1 ounce (28 grams):

Calories (cKal): 88
Protein (grams): 2.09
Total Fat (grams): 8.5
Carbohydrates (grams): 2.34
Fiber (grams): 1.4

Buying and Storing

Since hazelnuts are dried, there are no real issues to consider when purchased from a reputable supplier or supermarket. Being a dried nut, they will store for up to one month in your kitchen.

Best Way to Add to Diet

Hazelnuts make a great afternoon snack or addition to any breakfast yogurt, trail mix or parfait. Try adding some of these nuts to your salad for an extra bit of taste and texture. Finally, serve them on top of ice cream or sorbet to create an out of this world taste.