Chapter 1 of 14
Hazelnut
If You Read Nothing Else
The single densest whole-food source of vitamin E among common tree nuts.
Read the whole guide on one page →Its fats are mostly oleic acid, the olive-oil fat — and clinical trials (studies where people are randomly assigned to different groups) consistently show it lowers LDL (the harmful type of cholesterol).
Folate and magnesium look after blood vessels and nerves.
A daily 1 oz handful is the dose used across the clinical literature.