HAZELNUTS
Grow in large clusters on hazel in the hedgegrow and turn chocolatebrown when ready. Usually harvested in the last week of September.
Contain: Good source of fibre, manganese, potassium, copper, thiamine, B6 and E, folate and antioxidants. Among nuts, they have the highest levels of monounsaturated fats.
What's new: Oleic acid, a monounsaturated fatty acid in hazelnuts, has been shown to lower bad cholesterol, while arginine, an amino acid, widens blood vessels and improves bloodflow.
Scientists at Hacettepe University in Turkey found that 11/2oz of hazelnuts a day lowers the risk of heart disease.
Men who consumed hazelnuts twice or more in a week had half the risk of dying of heart attack, according to American research.
Hazelnuts may also help fight cancer. Portland University researchers found they contain the chemical paclitaxel, which is the active ingredient in drugs used to treat ovarian and breast cancers.
At home: Can be eaten raw, roasted, fried, boiled or dried. Roasting adds flavour and preserves goodness.
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