Hazelnuts

These sweet-tasting nuts, also known as filberts, grow in clusters, their fuzzy outer husks giving way to the hard, smooth nuts inside. According to archeological fossils, hazelnuts date back to prehistoric times and originated in Asia.

Health benefits: Hazelnuts are a close second to Brazil nuts in their calcium content, making them a good source of this mineral that promotes healthy bones, teeth and internal cellular balance. Hazelnuts also contain heart-healthy monounsaturated fats.

Hazelnuts are rich in protein and unsaturated fat. Moreover, they contain significant amounts of thiamine and vitamin B6, as well as smaller amounts of other B vitamins. Additionally, for those persons who need to restrict carbohydrates, 1 cup (237 mL) of hazelnut flour has 20 g of carbohydrates, 12 g fibre, for less than 10 net carbohydrates.

Hazelnuts are another rich source of vitamin E and monounsaturates. Also a very good source of the B vitamin biotin, which promotes healthy skin and hair.

Like other types of nuts, hazelnuts lower high cholesterol.  One reasons for this — besides hazelnuts' high levels of monounsaturated fats — may be their exceptional concentration of copper, a key component in the intracellular form of an important antioxidant enzyme called superoxide dismutase, which disarms free radicals that would otherwise damage cholesterol and other lipids (fats). Just 30 grams of hazelnuts supplies 41% of the daily recommended intake.

Nutritional value:  One ounce (20 nuts): 185 calories; 18 grams of fat.

How to add them to your diet: Combine hazelnuts with other ingredients, such as chocolate, in desserts. Or, use them as a garnish on salads or in main dishes with vegetables and chicken.