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Hazelnuts Nutritional Information

by
author image Lynette Hingle
Based in Louisiana, Lynette Hingle has been a writer since 2007. She specializes in topics related to health, fitness and travel. Hingle holds a Bachelor of Arts in mass communication and journalism from Southeastern Louisiana University.
Hazelnuts Nutritional Information
Hazelnuts are a heart-healthy food. Photo Credit hazelnuts image by Witold Krasowski from <a href='http://www.fotolia.com'>Fotolia.com</a>

Hazelnuts have many benefits. They are full of vitamins, minerals and other nutrients that your body needs to maintain good health. However, although many people can safely enjoy hazelnuts, you or one of your family members might experience an allergic reaction to the nuts.

Identification

Hazelnuts, also called filberts, are a dietary protein source grown mainly in Turkey's Black Sea coastal area, according to the Hazelnut Council, a partnership between the top hazelnut producers in Turkey and the United States. U.S. farmers produce hazelnut crops mainly in the Willamette Valley outside of Portland, Oregon. You can purchase hazelnuts raw, roasted or ground into a paste form called dukka from grocery stores, health food stores and online food and herbal retailers.

Nutritional Content

Hazelnuts contain the minerals magnesium, phosphorous, zinc, copper, iron, manganese, calcium and selenium. Hazelnuts also contain vitamin K in the form of phylloquinone, ascorbic acid, folates, thiamin, alpha-tocopherol and niacin. Furthermore, hazelnuts contain the amino and fatty acids leucine, arginine, aspartic acid, alanine and glutamic acid, according to Drugs.com. Additionally, the nuts contain potassium and vitamin E, fiber and mono-unsaturated and poly-unsaturated fats, according to the Hazelnut Council.

Uses

Although you can snack on raw or roasted hazelnuts by themselves, or enjoy dukka spread over flatbreads, crackers or fruit, you can also enjoy hazelnuts in many sweet and savory recipes to experience the nut's numerous nutritional benefits. For example, you can prepare hazelnut muffins, hazelnut cookies and hazelnut shortbread. You can also add hazelnuts to main dishes such as pad Thai, or cover fish such as halibut or seafood such as scallops with a hazelnut crust made by mixing the nuts with herbs, eggs, vegetable oil and seasonings, and then dipping the seafood into the mixture before baking or pan-searing to achieve a light, crunchy coating.

Potential

The U.S. Food and Drug Administration suggests eating nuts as part of a heart-healthy diet regimen to help reduce your risk of acquiring heart disease. The polyunsaturated fats in hazelnuts help keep your blood vessels healthy, which can reduce your blood cholesterol and protect your heart, according to the Mayo Clinic.

Warning

Even if you've eaten hazelnuts in the past, you can develop a sudden, life-threatening allergic reaction to the nuts at any time. You should be aware of the early warning signs of nut allergies such as an upset stomach, skin rash around your mouth, or anaphylaxis, a condition marked by difficulty breathing, a drop in blood pressure, and swelling of the mouth and throat, according to NutNutrition.com.

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