In recent years, the consumption of hazelnuts has increased a lot thanks to the famous Nutella. Hazelnuts have a sweet flavor and can be eaten raw, roasted, or ground into a pasta.
Like other nuts, Hazelnuts are rich in nutrients and are high in protein, fat, vitamins and minerals. Here are some health benefits of hazelnuts.
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full of nutrients
Although they are high in calories, they are loaded with nutrients and healthy fats.
One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:
- Calories: 176
- Total fat: 17 grams
- Protein: 4.2 grams
- Carbohydrates: 4.7 grams
- Fiber: 2.7 grams
- Vitamin E: 21% of the RDI
- Thiamine: 12% of the RDI
- Magnesium: 12% of the RDI
- Copper: ??24% of the IDR
- Manganese: 87% of the RDI
Hazelnuts also contain significant amounts of vitamin B6, folic acid, phosphorus, potassium, and zinc.
In addition, they are a rich source of monounsaturated fats Y polyunsaturated and they contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.
Additionally, a serving of hazelnuts provides 2.7 grams of dietary fiber, which is about 11% of the DV.
However, hazelnuts contain phytic acidwhich has been shown to affect the absorption of some minerals, such as iron and zinc, from nuts.
Hazelnuts provide significant amounts of antioxidants
Antioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer, and heart disease.
The most abundant antioxidants in hazelnuts are known as phenolic compounds. They are proven to help reduce cholesterol and the inflammation in blood. They could also be beneficial for heart health and protect against cancer.
An 8-week study showed that eating hazelnuts, with or without the skin, significantly decreased oxidative stress compared to not eating hazelnuts, which had no effect.
Most of the antioxidants present are concentrated in the skin of the nut. However, this antioxidant content could decrease after the roasting process.
Therefore, it is recommended to consume whole grains without roasting with the skin instead of shelled beans, either roasted or unroasted.
Eating hazelnuts protects the heart
In hazelnuts, the high concentration of antioxidants and healthy fats can increase antioxidant potential and lower blood cholesterol levels.
A month-long study looked at 21 people with high cholesterol levels who consumed between 18 and 20% of their total daily calorie intake from hazelnuts. The results showed that the levels of cholesterol, triglycerides and LDL bad cholesterol were reduced.
The participants also experienced improvements in the health of arteries and markers of inflammation in the blood.
Other studies have shown similar effects on heart health, with results showing lower levels of fat in the blood and higher levels of vitamin E.
Also, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in hazelnuts seems to help normalize blood pressure.
In general, eating 29 to 69 grams of hazelnuts per day has been linked to improvements in parameters of heart health.
Cancer Benefits
The high concentration of antioxidant compounds, vitamins and minerals in hazelnuts could give them some beneficial properties. anticancer.
Among other seeds like walnuts and pistachios, hazelnuts have the highest concentration of a category of antioxidants known as proanthocyanidins.
Some test-tube and animal studies have shown that proanthocyanidins may help prevent and treat some types of cancers. They are believed to protect against oxidative stress.
Additionally, hazelnuts are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or promote cancer.
Since most of the studies investigating the benefits of hazelnuts against cancer development have been conducted in test tubes and on animals, more studies in humans are needed.
anti-inflammatory properties
Hazelnuts have been linked to reduced inflammatory markersthanks to its high concentrations of healthy fats.
One study investigated how eating hazelnuts affected inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels.
The participants experienced significant reductions in inflammation after four weeks of following a diet in which hazelnuts accounted for 18-20% of their total calorie intake.
Also, eat 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people.
However, most studies conclude that eating only hazelnuts is not enough. To reduce inflammation, it’s also important to follow a calorie-controlled diet.
Reduces sugar levels
Hazelnuts, like almonds and walnuts, have been shown to help lower blood sugar levels.
One study explored the effect of hazelnuts on fasting blood sugar levels in 48 people with type 2 diabetes. About half ate hazelnuts as a snackwhile the rest served as a control group.
After eight weeks, the hazelnut group experienced no significant reductions in fasting blood sugar levels.
However, another study gave a 30-gram mix of mixed nuts (15 grams walnuts, 7.5 grams almonds, and 7.5 grams hazelnuts) to 50 people with metabolic syndrome.
After 12 weeks, results showed a significant reduction in fasting insulin levels.
In addition, oleic acid, which is the main fatty acid in hazelnuts, has been shown to have beneficial effects on sensitivity to insulin.
It appears that a diet rich in nuts, including hazelnuts, might help lower blood sugar and increase insulin sensitivity.
Hazelnuts can be incorporated into the diet as healthy snack or as an ingredient in many dishes.
You can buy them and enjoy them raw, roasted, whole or ground. Interestingly, it seems that people prefer sliced and whole hazelnuts over ground ones.
While the highest concentration of antioxidants is found in the skin, some recipes call for the skin to be removed. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to peel.
peeled hazelnuts can be ground to make flour for baking or to do hazelnut buttera nutritious spreadable paste.
Additionally, hazelnuts can also be coated with chocolate or spices, such as cinnamon or cayenne, for a sweet or spicy touch.
And they are a great addition to cakes or ice cream and other desserts.