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The health benefits of hazelnuts are numerous, but before we get into them, let’s learn more about this nutritious nut. At one time or another, every hiker, mountaineer, or mountain biker has carried a handful of hazelnuts in their pocket because of the energy they provide. They go very well with raisins, dried figs, and dates.
Hazelnut Scientific Facts
- Scientific name – Corylus avellana L.
- Other names – Filbert, Turkish filbert, American hazelnut, European hazel, cob, cobnut, Chinese hazel.
- French – Noisette.
- Spanish – Avellana.
- German – Haselnuss.
- Description – Seed of the fruit of the hazelnut tree, bush, or tree of the botanical family Betulaceae that reaches two to four meters in height. The seed is dicotyledonous and is enclosed in a challenging, woody, almost spherical pericarp measuring about 2 cm in diameter.
- Environment – The hazelnut is originally from Turkey, a country that is, together with Spain and Italy, one of the world’s primary producers.
Health Benefits of Hazelnuts
Despite being highly concentrated, hazelnuts are easily digested and easier than almonds and walnuts. They provide so much energy that a small handful of hazelnuts (about fifty grams) provides the necessary calories for an hour’s physical exercise (316 kcal). The nutritional value of the hazelnut is like that of almonds. However, hazelnuts surpass almonds in calories, fats, vitamin B1, and folates.
On the other hand, almonds provide more proteins, calcium, phosphorous, iron, and niacin than hazelnuts. Hazelnuts are a reliable source of fats (62 percent), proteins (13 percent), vitamins B1 and B6, and minerals (particularly calcium, phosphorous, magnesium, and manganese).
As with other nuts, hazelnuts contain virtually no provitamin A (beta-carotene) and vitamin C. They are poor in carbohydrates. Because of this, it is helpful for those involved in physical activity, such as athletes, to combine them with fruits rich in carbohydrates, such as raisins, dried figs, and dates. The use of hazelnuts is particularly indicated in cases of:
KIDNEY STONES: Dr. Valnet, a distinguished French phytotherapist, underscores the benefits of hazelnuts in preventing the formation of kidney stones. Making them a regular part of the diet of those suffering from renal lithiasis, particularly in cases of urate calculi, gives positive results. A handful of hazelnuts every morning provides satisfactory results.
DIABETES: Since they are low in carbohydrates and are a good energy source, hazelnuts are an excellent complement to a diabetic diet.
The health benefits of hazelnuts are beneficial whenever there is a need for higher energy levels for athletes, youth, and people who are weakened by a debilitating disease. They are also beneficial as part of the diets of pregnant women.
Warning
Hazelnuts contain a poorly understood substance that can raise blood pressure, so those suffering from high blood pressure should avoid them.
How to use and Prepare Hazelnuts
- RAW: When hazelnuts are eaten raw, they should be well chewed, whether they are fresh from the tree or dried.
- ROASTED: Roasted hazelnuts are tastier than raw and are easier to digest for most individuals.
- OIL: Hazelnut oil is used very little because it quickly becomes rancid.
- HORCHATA: After soaking hazelnuts for eight hours, they are mashed to a homogenous paste. This is then mixed with water (one glass of water for every thirty grams of hazelnuts) and left to soak for an additional two hours. After this, it is strained through a fine sieve. The liquid thus prepared is hazelnut horchata.
Frequently Asked Questions
How do the health benefits of hazelnuts specifically support cardiovascular health?
Hazelnuts have a unique nutritional profile that contributes to heart health in several ways. Research advertised in the Journal of Nutrition indicates that the unsaturated fats in hazelnuts, particularly oleic acid, can help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol levels.
Can hazelnuts aid in managing blood sugar levels?
Yes, hazelnuts have a low glycemic index, meaning they slowly release sugar into the bloodstream. Additionally, they are an outstanding source of dietary fiber, which further helps control blood sugar levels. An assessment in the European Journal of Clinical Nutrition found hazelnuts beneficial for people with type 2 diabetes.
Are there specific antioxidants in hazelnuts that offer unique health benefits?
Hazelnuts contain proanthocyanidins, an antioxidant shown to have anti-inflammatory effects. They may even help protect against certain types of cancer. Furthermore, they are a terrific source of vitamin E, another powerful antioxidant that helps defend cells from damage.
How do hazelnuts contribute to gut health?
Hazelnuts are a prebiotic food, meaning they nourish the beneficial bacteria in your gut. This can help improve digestion, boost the immune system, and may even have an encouraging impact on mental health.
Can hazelnuts help with weight management despite their calorie density?
While hazelnuts are calorie-dense, studies suggest they can aid in weight management. The amalgamation of protein, fiber, and healthy fats in hazelnuts promotes satiety, helping you feel full and satisfied, which can lead to diminished calorie intake overall.
Are there specific benefits of hazelnuts for skin health?
The vitamin E in hazelnuts plays a crucial role in skin health. It protects the skin from oxidative harm caused by UV rays and environmental pollutants, potentially slowing aging. Some studies also suggest that the health benefits of hazelnuts can help improve skin hydration and elasticity.
Can hazelnuts improve cognitive function?
Hazelnuts contain nutrients like vitamin E, thiamine, and manganese, essential for brain health. While more research is needed, some studies have suggested a potential link between hazelnut consumption and improved cognitive function, particularly in older adults.
Are there any potential interactions or concerns I should be aware of regarding hazelnut consumption?
While hazelnuts are generally safe for most people, those with nut allergies should avoid them. Additionally, excessive consumption of hazelnuts can contribute to excess calorie intake, so moderation is key.
What are the best ways to incorporate hazelnuts into my diet to maximize health benefits?
The health benefits of hazelnuts are incredibly versatile. You can grub on them raw, roast them for a richer flavor, add them to salads or yogurt, or use hazelnut butter as a spread.
Are there any specific health benefits of hazelnuts for women?
Hazelnuts are a good source of magnesium, a mineral that can help reduce menstrual cramps and improve mood. The vitamin E and antioxidants in hazelnuts may also help protect against certain health conditions that are more common in women, such as osteoporosis and heart disease. Speak to your general practitioner before utilizing the health benefits of hazelnuts.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 252, 253. Print. [health benefits of hazelnuts]
- https://www.mdpi.com/2072-6643/13/7/2197
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659
- https://www.mdpi.com/2072-6643/11/7/1616/htm
Last update on 2024-07-24 / Affiliate links / Images from Amazon Product Advertising API