Particularly rich in potassium, hazelnuts have the ability to reduce fluid retention and lower blood pressure.

Hazelnuts are a good source of protein and monounsaturated fats, which have been shown to reduce “bad” cholesterol in the blood and even slightly raise “good” cholesterol. The nuts are high in beta sitosterol, a plant fat that can help reduce an enlarged prostate and is also a cholesterol-lowering compound. Hazelnuts are very high in vitamin E, an antioxidant that maintains skin health, heart health, and which can boost the immune system. The high potassium content can help people with high blood pressure and is also a diuretic. The magnesium content helps heart health and can contribute to bone strength. High in beta-sitosterol, which may help prostate health. Rich in monounsaturates, which can help improve blood cholesterol profile. Very rich in antioxidant vitamin E. Good source of soluble fiber for lowering “bad” cholesterol and digestive health.

Practical tips:
Hazelnuts keep better than many other nuts because they contain less fat and their vitamin E acts as a preservative. Buy whole nuts rather than chopped—this destroys much of their nutrient content. Store in a refrigerator. Use as a snack, or add to salads, stir-fries, breakfast cereals, and desserts.

Hazelnuts are also known as filberts or cobnuts, depending on their country of origin.

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