Introduction to fats and oils foods:

Fats and oils foods are a vital part of a healthy and balanced diet. These foods are a rich source of energy and provide the body with essential fatty acids that cannot be synthesized by the body. Additionally, fats and oils foods play a crucial role in maintaining healthy skin, promoting brain function, and building strong bones.

Health Benefits of the chosen food:

Hazelnuts are an excellent source of healthy fats and oils. They are rich in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. They also contain high levels of antioxidants, vitamins, and minerals, making them a superfood that can improve your overall health.

Research has shown that consuming hazelnuts can help lower cholesterol levels, reduce inflammation, and improve heart health. They also have anti-cancer properties and can promote weight loss.

Nutritional Information and Value of the chosen food:

One ounce (28 grams) of hazelnuts provides approximately 176 calories, 4 grams of protein, 6 grams of carbohydrates, and 17 grams of fat. They are also an excellent source of vitamin E, magnesium, phosphorus, and copper.

Ways to incorporate the chosen food into your diet:

Hazelnuts are a versatile food that can be used in various ways. Here are some creative and practical ways to incorporate hazelnuts into your daily diet:

• Add chopped hazelnuts to your oatmeal or cereal for added crunch and nutrition.
• Use hazelnut butter as a spread on toast or mix it into smoothies or yogurt.
• Make hazelnut milk as a dairy alternative for coffee or baking.
• Sprinkle hazelnuts over salads or roasted vegetables for an extra boost of flavor and nutrients.
• Use hazelnuts as a coating for chicken or fish before sautéing or grilling.

Potential Risks or Allergies associated with the chosen food:

Hazelnuts are generally safe for most people to consume. However, some individuals may have a hazelnut allergy, which can cause symptoms such as itching, swelling, and difficulty breathing. If you have a nut allergy or have experienced an allergic reaction in the past, it is best to avoid hazelnuts or use them with caution.

Conclusion on the importance of a balanced fats and oils diet:

Incorporating fats and oils foods into your diet, such as hazelnuts, can provide numerous health benefits and should be a part of a balanced diet. However, it is essential to consume them in moderation, as they are high in calories. Along with a healthy diet, regular physical activity, and maintaining a healthy weight, can reduce the risk of chronic diseases and improve overall health.

Reference:

• “Hazelnuts – Health Benefits, Nutritional Information”. Medical News Today, MediLexicon, Intl., Accessed 12 May 2021.
• “Nutrition facts for Nuts, hazelnuts or filberts”. Self Nutrition Data. Accessed 12 May 2021.
• “Nuts and their bioactive constituents: effects on serum lipids and other factors that affect disease risk”. The American Journal of Clinical Nutrition, vol. 89, no.5, Accessed 12 May 2021.