Everything you need to know about nuts

Hazelnuts
What they are:
These sweet-tasting nuts, also known as filberts, grow in clusters, their fuzzy outer husks giving way to the hard, smooth nuts inside. According to archeological fossils, hazelnuts date back to prehistoric times and originated in Asia.

Health benefits:
Hazelnuts are a close second to Brazil nuts in their calcium content, making them a good source of this mineral that promotes healthy bones, teeth and internal cellular balance. Hazelnuts also contain heart-healthy monounsaturated fats.

How to add them to your diet:
Combine hazelnuts with other ingredients, such as chocolate, in desserts. Or, use them as a garnish on salads or in main dishes with vegetables and chicken.

Nutritional value
One ounce (20 nuts): 185 calories; 18 grams of fat

Cashews
What they are:
These kidney-shaped seeds are part of the cashew apple, a delicacy in Brazil. They're always served shelled because the inside of their shells contains a caustic resin, called cashew balm.

Health benefits:
These nuts have a lower fat content than most other nuts, and 75 per cent of their fat is unsaturated (mostly in the form of oleic acid). Studies have shown that oleic acid promotes cardiovascular health. People with diabetes who add monounsaturated fats to their diets can decrease their triglyceride levels (high levels of triglycerides are associated with an increased risk of heart disease). Cashews also have a high concentration of copper, a necessary component in many of the body's enzymes, including those that are responsible for antioxidant defences. As well, maintaining sufficient levels of copper in the body prevents anemia and joint problems such as rheumatoid arthritis. These nuts are also rich in magnesium, which, along with calcium, is an important mineral for healthy bones.

Avoid if:
• You have kidney or gallbladder problems. Cashews contain oxalates, high levels of which can crystallize and lead to health problems.
• You've just taken a calcium supplement. Oxalates may interfere with calcium absorption. The best time to eat them is two to three hours before taking your supplements.

How to add them to your diet:
In the morning, combine them with seeds and dried fruit as a healthy, quick breakfast, or mix them with one tablespoon (15 millilitres) of maple syrup and sprinkle over cereal or oatmeal. Spread cashew butter on whole or multigrain toast at lunch, and add cashews to sautéed vegetables at dinner.

Nutritional value
One ounce (18 nuts): 165 calories; 13 grams of fat

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