| Key benefits of hazelnuts Hazelnuts are rich in vitamin E (helps form red blood cells, muscles and other tissues) and are a useful source of thiamine (enhances energy and promotes normal appetite) and vitamin B6 (aids protein metabolism and absorption). These nuts are also relatively good sources of protein (essential for growth and repair of the body's cells), dietary fibre (helps the movement of the digestive tract), iron (essential for red blood cell function and enzyme activity), calcium (helps build bones and teeth) and potassium (helps regulate the body's fluid balance).
Although hazelnuts are relatively high in fat, they contain no cholesterol.
Like other varieties of nuts, hazelnuts also contain significant amounts of phytochemicals. These compounds have antioxidant properties that protect the body against several types of cancer.
How much hazelnuts should you eat?
Twelve hazelnuts count as one serving (30 grams). Since these nuts are relatively high in fat, one serving of hazelnuts shouldn't be included in the diet more than three times per week. Particular care should be taken in the replacement of other dietary fats with these nuts rather than just adding them on to your diet.
Maximising the benefits of hazelnutsTo reduce sodium and added fats in the diet, avoid salted, oil-roasted hazelnuts. Rather choose the plain variety and roast them on a baking tray without any added oil for a few minutes at 180 degrees Celsius. Add the nuts to a green salad for a bit of variety or add them to low-fat oatmeal cookies.
You can store hazelnuts in a freezer at minus 18 degrees Celsius for up to two years.
Nutritional values of hazelnuts
| Calories |
628 |
| Total fat |
61 g |
| Protein |
15 g |
| Carbohydrate |
17 g |
| Fibre |
10 g |
| Iron |
5 mg |
| Calcium |
114 mg |
| Potassium |
680 mg |
| Thiamine |
0,6 mg |
| Vitamin B6 |
0,6 mg |
| Vitamin E |
15 mg |
|
Per 100 g |
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