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#3 Hazelnut
The hazelnut is a nut that comes from the Corylus tree. Hazelnuts are extensively found and grown in Italy, Spain, Turkey, and the United States. Hazelnuts can also be peeled and used to make butter to use as a spread for bread. An ounce of hazelnuts contains the following nutritional information:
- 17 grams of Fat
- 4.2 grams of Protein
- 4.7 grams of Carbohydrates
- 2.7 grams of Fiber
- 21% of the Required Daily Value (RDV) of Vitamin E
- 12% of the Required Daily Value (RDV) of Thiamin
- 12% of the Required Daily Value (RDV) of Magnesium
- 24% of the Required Daily Value (RDV) of Copper and,
- 87% of the Required Daily Value (RDV) of Manganese
Hazelnuts are rich in antioxidants and help alleviate the stress that can cause damage to cell structure and heart diseases. Hazelnuts also contain proanthocyanidins, that may help prevent and treat particular types of cancers. The supplemental manganese content in hazelnuts plays a crucial role in brain and nerve function. An 18-20% total calorie consumption of hazelnuts also drastically reduces LDL or 'bad' cholesterol and triglyceride levels.
Hazelnuts are also rich in vitamin E that helps in protection against cell damage, boosts immunity, and promotes healthy skin and eyes. The manganese content in hazelnuts also plays a crucial role in brain and nerve function. Hazelnuts are also amongst the healthiest snacks that can also be incorporated into any diet or as an ingredient in many dishes.
