Hazelnuts, like other nuts, have many beneficial properties and nutritional values. It has a high content of vitamins, mineral salts and polyunsaturated fatty acids. It is a source of healthy energy necessary for the functioning of the body. Consider how hazelnuts are useful for the human body and why it should be included in the daily menu.
How to choose and consume hazelnuts?
Corylus avellana L., i.e. hazel, is popular in Europe and Asia Minor. Some hazel varieties are considered ornamental shrubs. Its most valuable varieties are grown in the Mediterranean basin. And the largest supplier of hazelnuts in the world is Turkey.
When choosing the fruits of hazel, it is advisable not to buy peeled and roasted hazelnuts. Most useful is the nuts in the shell. Clean them immediately before consumption. The shell protects the core from heat, air, light and moisture, which slows down the oxidation process that is harmful to them.
You can collect the nuts yourself. The fruits of hazel ripen from September to October. You should know: they are collected from the ground, and not from a tree.
Before eating nuts, you should smell them. A musty smell may indicate that mold has settled on the product.
Fresh or toasted hazelnuts, like other types of nuts, should be consumed as a healthy snack between meals or added to granola. Sometimes it is necessary to diversify the menu and make them flour, which is suitable for baking cakes, cookies, pancakes, as well as an additive to yogurt or dessert.
Nutritional value
Hazelnuts can be breakfast, lunch, dinner or a simple snack. A hand reaches behind them while reading or watching TV. And only some people want to know how many calories are in hazelnuts.
100 g of the product provide the body with 628 kcal, which is up to 31% of the daily requirement. Nutrients contained in it (per 100 g):
- carbohydrates - 16.7 g;
- fiber - 9.7 g;
- protein -14.95 g;
- total fat - 60.75 g;
- folates - 113 mcg;
- niacin - 1.8 mg;
- pantothenic acid - 0.918 mg;
- pyridoxine - 0.563 mg;
- riboflavin - 0.113 mg;
- thiamine - 0.643 mg;
- Vitamin A - 20 IU;
- vitamin C - 6.3 mg;
- Vitamin E - 15 mg;
- vitamin K - 14.2 mcg;
- potassium - 680 mg;
- calcium - 114 mg;
- copper -1.725 mg;
- magnesium - 163 mg;
- phosphorus - 290 mg;
- iron - 4.7 mg;
- Manganese - 6.17 mg;
- zinc - 2.45 mg.
In addition, 100 g of product contains 3 μg of carotene, 11 μg of beta-carotene and 92 μg of lutein. And while there are no cholesterol and sodium in the chemical composition of hazelnuts.
Hazelnuts are good for heart health.
Hazelnuts are a good source of unsaturated fats. Fatty acids, especially oleic acid, have a natural potential for lowering LDL levels as well as increasing HDL levels. Only one cup of these nuts provides 50% of the required daily intake of magnesium. This element plays an important role in regulating the normal level of calcium in the body. Too high an indicator of this substance can be harmful to heart health.
Cancer Prevention
Hazelnuts are a valuable source of alpha-tocopherol, which is a type of vitamin E. It helps limit the risk of bladder cancer by more than 50%. Hazelnuts are also a rich source of manganese, which is a well-known antioxidant. Therefore, it plays an important role in preventing the development of cancer.
Hazelnuts help during weight loss.
Hazelnuts, despite the fact that they have a lot of calories and fat, should be in the diet for weight loss. According to scientists, fat in nuts is not deposited in the body. On the contrary, it launches processes that accelerate the burning of fat. In this regard, hazelnuts can help lose weight, but only on condition that it will be eaten in moderation and instead of food, and not as an additional snack.
When asked how many hazelnuts can be eaten per day, many nutritionists answer: 30 grams per day. But if you want to lose weight, then it is worth reducing this amount to 15-20 grams.
Joint and bone health benefits
As you know, magnesium and calcium are important for maintaining healthy bones and joints, but the manganese in hazelnuts also affects the growth of musculoskeletal system strength. Due to their nutritional properties, they are an excellent snack option during menopause and for older women, as they protect against the development of osteoporosis.
Hazelnuts improve the health of the nervous system
Vitamin B6 is essential for the normal functioning of the nervous system. Its deficiency inhibits the synthesis of myelin, which is necessary for optimal functioning of the nervous system. Vitamin B6 is also needed for the normal functioning of various neurotransmitters, including melatonin, adrenaline and serotonin.
Hazelnuts provide the body with alpha-linolenic acid and omega-3 fatty acids. These valuable nutrients, along with B vitamins, play an important role in preventing and alleviating a variety of mental disorders, including anxiety, stress, depression, and even schizophrenia.
Hazelnuts - help for diabetics
Knowing how hazelnuts are useful for the body, you can take advantage of its medicinal properties and facilitate the course of many painful conditions. For example, regular consumption of hazelnuts is recommended for people suffering from type 2 diabetes. Hazelnuts prevent an excessive increase in blood sugar. The nutrients they contain protect the body from the many dangers associated with high levels of sugar and cholesterol.
Hazelnuts for women's health
Hazelnut has an antispasmodic effect during menstruation. It is rich in magnesium, vitamin E, calcium and other nutrients, which undoubtedly have a positive effect on alleviating menstrual cramps.
In addition, the usefulness of hazelnuts for women can be characterized by the fact that it is a rich source of iron. A handful of hazelnuts provides 30% of the recommended daily allowance.
Hazelnuts are beneficial for pregnant women and breast-feeding. Hazelnuts are a rich source of various nutrients needed for the proper course of pregnancy. Perfectly complements the lack of iron and calcium. Also, breast-feeding women can consider it as an excellent snack, limiting the feeling of hunger.
How is hazelnut useful for men?
Hazelnuts are a rich source of vitamin E, which is not in vain called the "fertility vitamin." It is necessary to maintain the normal functioning of the genitals. Its deficiency reduces the secretion of gonadotropin, which contributes to the degeneration of sperm in men.
Group B vitamins, which are also found in hazelnuts (especially niacin, or vitamin B3), have a positive effect on potency and fertility, as they stimulate the secretion of sex hormones.
The benefits of using hazelnuts for health and skin appearance
The beneficial properties of hazelnuts will help improve the appearance of the skin and protect it from adverse factors. Hazelnut consumption contributes to:
- Inhibition of the aging process. One cup of hazelnuts provides 86% of the daily requirement for vitamin E. Contains vitamins A and C, which are strong and valuable antioxidants for the body. The synergistic effect of the action of these vitamins prevents the premature appearance of facial wrinkles and thereby delay the visibility of skin aging processes.
- Maintaining the right level of hydration. As mentioned above, nuts contain a significant amount of valuable vitamin E, which, together with fatty acids, maintains a normal level of skin hydration. Thanks to this, they can restore a radiant and clean appearance, without the annoying effect of grease.
- Protect from the damaging effects of UV rays. Hazelnut oil has numerous skin care and restorative properties. It can work as a natural filter from the sun, protecting from the harmful effects of UV rays. For proper use, it should be mixed with a few drops of essential oil of sesame, avocado and walnuts. The resulting substance must be applied daily to problem areas of the skin. It will provide basic protection and reduce the risk of dermatological problems.
The benefits of using hazelnuts for health and appearance of hair
Hazelnut oil can be used in everyday hair care, to naturally strengthen their structure. Just apply a small amount to the scalp and hair. Then gently massage your head for several minutes. After the procedure, you should wrap your head in a towel and, if possible, leave it overnight. In the morning you need to wash off the product. For this purpose, it is worth using a mild shampoo without SLS and other chemical additives. Such a treatment will undoubtedly help in strengthening the hair and its roots.
Side effects and contraindications
Hazelnuts are not safe for all people. Hazelnut contraindications apply to persons allergic to nuts. Serious allergic reactions, including breathing problems, and even life-threatening anaphylaxis are possible with their use. Most often, allergic reactions to hazelnuts occur in people who are allergic to peanuts, Brazil nuts, birch pollen and macadamia nuts.
As mentioned above, these nuts are a fairly high-calorie product, so you should follow dietary care and eat them in reasonable quantities. In case of any doubt or unexpected reactions of the body, you should always consult your doctor.
The benefits of hazelnuts for the body are obvious. The fruits of hazel are easily accessible and very tasty. They are used not only in cooking, but also in treatment. However, it should be remembered that fresh nuts are healthy, unprocessed, without the addition of fat and carbohydrates in the form of sweet desserts.