NUTRITIONAL COMPOSITION OF HAZELNUTS

Researchers and doctors coincide in pointing out, on the basis of epidemiological and clinical studies, that the Mediterranean Diet is the most advisable one in order to safeguard people's health and well-being. Food experts have situated tree nuts, and therefore hazelnuts, at the base of the Mediterranean Diet's nutritional pyramid among the foodstuffs which are recommended for daily consumption. This recognition has put an end to the mistaken idea of tree nuts as being unhealthy.

It is true that hazelnuts have a high energy level, but this in fact results from its principal source of health benefit, which is their high mono and polyunsaturated fat content, healthy fats which help to prevent cardiovascular illnesses; their rich nutritional content is complemented with vegetable fibre, vitamins, mineral salts and oligoelements.
Hazelnuts constitute a healthy, highly practical food which can be eaten without any great preparation and are an excellent complement in cake-baking.

Hazelnuts, like all vegetables, have no cholesterol. Their vegetable protein is of very high quality, as it contains a high proportion of arginine, which is a type of amino acid which plays an important part in the proper functioning of the cardiovascular system.

Hazelnuts also provide many healthy minerals including copper, manganese, calcium, potassium and phosphorus. Hazelnuts contain a lot of vegetable fibre, largely insoluble, which is beneficial for colon transit and avoids constipation.

The fatty acids in hazelnuts are largely unsaturated, of the monounsaturate type, and are rich in oleic acid which turns into "authentic natural olive oil capsules" and are therefore highly beneficial to the heart and to health in general, as they reduce cholesterol levels.

Hazelnuts are a good natural source of vitamin E, which acts as an antioxidant in the tissues of the human body; they also provide appreciable amounts of vitamins in the B group, including B6 and folic acid. A 30g portion of hazelnuts provides 90% of the recommended daily amount of folic acid, which is important for a healthy pregnancy and for the health of newlyborns.

RECOMMENDATIONS

Numerous studies have concluded that regular consumption of hazelnuts is advisable toprevent cardiovascular illnesses, such as arteriosclerosis, heart problems and hypercholesterolemia, and helps to lengthen life expectancy. They are also important for all those who have to make hard physical efforts.

Recent epidemiological studies have proved that nut intake in place of other sources of fat does not increase body weight, disproving the misconception that tree nuts are fattening.

The recommended amount is 25g a day, five days a week, an ideal amount to maximise the benefits to be derived from hazelnuts, which can be eaten as aperitifs, with ice creams, in cakes, in sauces, salads and other dishes, and for breakfast with cereals, yoghurt or fruit.

Different studies show that individuals who frequently consume tree nuts have a much reduced risk of suffering from cardiovascular illnesses.

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