Hazelnut

Hazelnuts have a great nutrient profile. Although they are high in calories,
they are loaded with nutrients and healthy fats.
One ounce (28 grams, or about 20 whole kernels) contains:
Calories: 176
Total fat: 17 grams
Proteins: 4.2 grams
Carbs: 4.7 grams
Fiber: 2.7 grams
Vitamin: 21% of the RDI
Magnesium: 12% of the RDI
Copper: 24% of the RDI
Manganese: 87% of the RDI
They also contain decent amounts of vitamin B6, folate, phosphorus,
potassium and zinc.
Additionally they are a rich source of mono- and polyunsaturated fats and
contain a good amount of omega-6 and omega – 9 fatty acids, such as oleic
acid.
2. Anti- oxidants are good for you:
Hazelnuts provide significant amounts of antioxidants. Antioxidants protect
the body from oxidative stress, which can damage cell structure and promote
aging, cancer and heart disease.
3. Great for Your Heart:
Eating nuts has been shown to protect the heart in hazelnuts, the high
concentration of antioxidant potential and lower cholesterol levels in the
blood. One month – long study observed 21 people with high cholesterol
levels who consumed 18-20% of their total daily calorie intake from
hazelnuts. The results showed reduced cholesterol, triglycerides and bad LDL
cholesterol levels.
4. Lower cancer rates:
Hazelnuts high concentration of antioxidant compounds, vitamins and
minerals could give them some anti-cancer properties. Among other nuts like
pecans and pistachios, they have the highest concentration of a category of
antioxidant known as proanthocyanins.
5. May help lower blood sugar levels:
Nuts, like almonds and walnuts, have been shown to help reduce blood sugar
level. Although not abundant, there is research that hazelnut may also help
reduce blood sugar levels.