Hazel Nuts

Organic Walnuts

Walnuts are high in protein so make a good addition to vegetarian and vegan diets. Walnuts are rich in omega fats and contain a broad spectrum of vitamins and minerals. In the nutrition stakes walnuts win the nut contest hands down. If you don’t like the slightly bitter skins then buckle up, because this is where all their antioxidant power lies. Walnuts are very nutrient rich and just one 28g serving is high in fibre, protein, manganese and copper.

Hazelnuts provide dietary fiber. An ounce of raw hazelnuts has 2.7 grams of dietary fiber. Dietary fiber is a cholesterol-lowering nutrient and may prevent constipation because of its laxative effect, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults on a 2,000-calorie diet should aim for at least 28 grams of dietary fiber.

Hazelnuts are particularly high in two minerals: manganese and copper. One serving of hazelnuts supplies 65 percent of the Daily Recommended Intake (DRI) for copper and more than 90 percent of the DRI for manganese. Copper is needed for iron absorption and manganese is necessary for bone formation.