Hazelnuts are a type of dried fruit widely cultivated in Europe, Asia, and North America. It is brown and rounded, with a tough, tough rind.
Its taste is sweet and sour at the same time, giving the sensation that the mouth sticks. It can be eaten raw, roasted, or ground into a paste.
Besides being very attractive, there are many benefits of hazelnuts for the body. Rich in several nutrients, this brown fruit has proteins, fats, minerals, and vitamins essential for the proper functioning of the body.
8 Benefits Of Hazelnuts Proven By Science
Do you want to know more about hazelnut? Here are some significant health benefits it can bring to you.
1. Helps The Body Fight Disease
The vitamins, minerals, and antioxidants present in hazelnut are components that help the body defend itself against several diseases.
Like other chestnuts, the hazelnut has certain types of antioxidants known as proanthocyanidins.
They are the subject of studies because they can prevent certain types of cancer. They would act to protect cells against oxidative stress.
This dried fruit is also rich in vitamin E, which would act against the damage caused to the cells responsible for the appearance of cancer.
However, studies on the benefits of hazelnut are still inconclusive. It depends on further evidence to certify the possible action of these substances against diseases.
2. Helps Balance Metabolism
- In general, walnuts, almonds, and other walnuts have properties that help balance metabolism and blood sugar levels.
- There is no scientific evidence on the effects of hazelnut on the glucose level. But studies show that oleic acid, abundant in it, is beneficial for insulin sensitivity.
- Type 2 diabetes is a disease characterized precisely by the resistance of cells to the action of this hormone responsible for the metabolism of glucose.
- Another study carried out with diabetic patients showed that a diet rich in oleic acid. It reduces the rate of fasting sugar and the level of insulin in the blood.
3. High Nutritional Value
- Like most oilseeds, hazelnuts are rich in carbohydrates, fats, and proteins. You can obtain 170 kcal, 12 grams of carbohydrates, 12 grams of fat, and 4 grams of protein.
- One of the main benefits of hazelnuts is the presence of fibers and antioxidant and anti-inflammatory substances.
- This food still has vitamins E, C, and B6, and minerals like iron, magnesium, copper, and manganese.
- Hazelnut also stands out for the presence of unsaturated fats and high levels of omega 6, omega nine, and oleic acid.
4. Linked To Lower Rates Of Cancer
- Hazelnuts are a high concentration of antioxidant compounds, vitamins, and minerals. It gives them some anti-cancer properties.
- Among other nuts like pecans and pistachios, it has the highest concentration of a category of antioxidants known as Proanthocyanidins.
- Proanthocyanidins can help prevent and treat some types of cancer. They believe in protecting against oxidative stress.
- It is rich in vitamin E and powerful antioxidants. It has exhibited possible protection against cell damage that could cause or promote cancer.
- Similarly, it provides 87% of the RDI for manganese in a one-ounce serving. Manganese show to aid the functions of specific enzymes that may reduce oxidative damage and lower the risk of cancer.
- Studies showed that hazelnut extract might be beneficial in treating cervical, liver, breast, and colon cancer.
5. Easy To Add In Diet
- Hazelnuts can incorporate into the diet as a healthy snack or as an ingredient in many dishes.
- You can buy and enjoy them raw, roasted, whole, sliced, or ground. Interestingly, it seems that people prefer sliced and whole hazelnuts overground ones.
- While the highest concentration of antioxidants finds in the skin, some recipes call for you to remove the skin. It can do by baking the beans in the oven for about 10 minutes, which makes the skins easy to peel.
- Peeled hazelnuts can be ground into flour for baking or to make hazelnut butter, a nutritious spread.
- Additionally, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy flavor.
- They are also an excellent topping for cakes or toppings for ice cream and other desserts.
6. It Has Anti-inflammatory Properties
- Due to the presence of healthy fats, the consumption of hazelnut can contribute to reducing the inflammatory indicators of the body.
- One study proposed ingesting 60 grams of hazelnuts a day for 12 weeks for a group of overweight or obese people. At the end of the program, the results showed a reduction in inflammation levels.
- It also indicated drops in inflammation marks after consuming a mixture of raw chestnuts, including hazelnut.
- However, it should note that just eating this food is not enough to reduce inflammatory procedures harmful to the body. It requires healthier food, exercise, and changes inhabit.
7. Proper Function Of The Heart
- In general, eating nuts is right for your heart health. And the consumption of hazelnut is even better since it has a high concentration of antioxidants and unsaturated fats. It’s essential for the proper function of the heart system.
- One study proposed the effects of daily hazelnut consumption in a group of 21 people. After four weeks, a reduction in total cholesterol, triglycerides, and LDL levels observe, which, in excess, can cause heart problems.
- They were also verifying that the level of HDL cholesterol, considered suitable for the body, remained unchanged.
- They are rich in fiber, fatty acids, potassium, and magnesium. Some analyzes indicate that hazelnut continues to contribute to the balance of blood pressure.
- A nutritionist can indicate the best amount of hazelnut that can consume for each person. However, surveys show that eating 30 to 70 grams of that chestnut is enough to provide heart benefits.
8. Loaded With Antioxidants
- It provides the necessary amounts of antioxidants. Antioxidant protects the body from oxidative stress. It can damage cell structure and promote aging, cancer, and heart disease.
- The most abundant antioxidants in hazelnuts are known as phenolic compounds. They show to help lower cholesterol and inflammation in the blood.
- They could also be beneficial for heart health and protection against cancer.
- An 8-week study showed that eating hazelnuts, with or without the skin, significantly decreased oxidative stress. Compared to not eating hazelnuts, causing no effects.
- Most of the antioxidants present concentrate in the skin of the walnut. This antioxidant content could decrease after the roasting process.
- They recommend consuming whole grains unroasted with the skin instead of peeled, roasted, or unroasted beans.
Hazelnuts pack with nutrients, including vitamins, minerals, antioxidant compounds, and healthy fats.
They may also have health benefits, such as helping to lower fat blood levels, regulate blood pressure, reduce inflammation, and improve blood sugar levels, among others.
On the downside, like other nuts, hazelnuts can cause allergic reactions in some people. In general, hazelnuts are an excellent and delicious source of nutrients that can easily incorporate into your diet.
Also Read: What is the Nordic Diet? – Benefits, Food List, and More
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