Hazelnut - Benefits And Harms

Tree nuts, like hazelnuts, are one of the most nutrient-rich foods that can be added to the diet. They are a tasty and nutritious choice for a snack, provide a large amount of fiber, protein, unsaturated fats, useful vitamins and minerals. Hazelnuts contain compounds that fight diseases such as diabetes and heart disease, improve brain function and even help fight excess weight.

Hazelnuts can be consumed in many different forms and added to both sweet and savory dishes, to be eaten raw, baked, in pasta, tahini, in the form of hazelnut oil or as an ingredient in the preparation of healthy meals. Nuts are also added to some types of chocolate. The aroma of hazelnuts is usually used in coffee or pastries, as a topping or garnish in desserts and pastries.

Hazelnuts have been harvested from the Black Sea region of Turkey for about 2,300 years, and the country is still the world's main exporter of this type of tree nut. Today, they are also grown in western North America, as well as in many other parts of the world, as their demand grows significantly.

In ancient times, hazelnuts were used as a means of healing and invigorating. They are mentioned in Chinese manuscripts from BC. Hazelnuts bloom and pollinate in the middle of winter, and in June they begin to form. During the summer months, the nuts ripen, changing color from green to dark. They usually gather in late September or early October after falling to the ground.

Useful properties of hazelnuts

These nuts contain oil, which contains oleic, stearic and palmitic acids, which stop the rise of blood cholesterol, protect against cardiovascular disease and are very necessary for the growing body. For this reason, hazelnuts should be a mandatory part of the diet of children, adolescents and the elderly.

The presence of potassium and calcium in the product has a beneficial effect on the walls of blood vessels, keeps them elastic. Doctors recommend it in the fight against anemia, varicose veins, thrombophlebitis, trophic ulcer of the shin and other problems related to the capillaries in the body.

Hazelnut also helps with reduced body defenses, prostate adenoma. It is good to use for purification (including the liver). People with diabetes can also consume it because the low amount of carbohydrates would not harm them.

According to scientists, these nuts contain a high content of paclitaxel, an anti-cancer substance, so their use for prophylaxis would only be beneficial. The unique combination of vitamin E in hazelnuts contributes to the growth and development of muscle mass when consuming the product.

Tree nuts, especially hazelnuts, are known for their beneficial properties in the fight against heart disease due to the vitamins and minerals they contain. In addition, they are a very good source of fiber, rich in monounsaturated fatty acids, which help reduce bad (LDL) cholesterol and increase good (HDL) cholesterol.

Studies by the American Nutrition Society have found that diets high in hazelnuts and other tree nuts lower bad cholesterol, reduce inflammation and improve blood lipids. The American Heart Association recommends that for optimal heart health, most of the daily fats that people should consume be basically monounsaturated, such as those found in hazelnuts.

This type of nut contains a significant amount of magnesium - a mineral that helps regulate the balance between calcium and sodium, and is vital for blood pressure.

When following a diet for diabetics, it is important to eat mostly monounsaturated fats, to avoid trans fats and saturated fats. Hazelnuts are a good source of healthy fats. A 2015 study found that adding tree nuts to the diet of diabetics lowers blood cholesterol and lipid levels.

These nuts have been shown to improve glucose intolerance, and high levels of manganese in hazelnuts are also helpful in combating diabetes when used as a dietary supplement. Nuts are also a good source of magnesium, which has been shown to reduce the risk of developing diabetes.

Hazelnuts contain many vitamins and minerals that are powerful antioxidants. Antioxidants remove destructive free radicals in the human body and help prevent many diseases such as cancer and heart disease. Nuts are a good source of vitamin E, which helps fight aging and disease by reducing inflammation.

One serving of hazelnuts can provide almost the entire daily dose of the mineral manganese, which plays a major role in activating enzymes that are antioxidants. Hazelnuts contain the most proanthocyanidins than other nuts. These are a class of polyphenols that give foods such as red wine and dark chocolate an astringent mouthfeel. Studies have found that proanthocyanidins have significantly higher levels of antioxidant activity than others such as vitamin C and E, which act only in certain environments. They also help fight aging and prevent disease. Proanthocyanidins are also found in cranberries and are known for their ability to treat urinary tract infections, so it is helpful to drink cranberry juice. Hazelnuts should be eaten unpeeled,

Hazelnuts are a powerful food for boosting brain activity. They are rich in elements that can improve brain and cognitive functions, as well as help prevent degenerative diseases. The high content of vitamin E, manganese, thiamine, folic acid and fatty acids in hazelnuts, as well as nutritional supplements containing these nuts, can help keep the brain healthy and function properly.

Higher levels of vitamin E are associated with a smaller cognitive decline with age. They also play a key role in the prevention and treatment of diseases such as Alzheimer's, dementia and Parkinson's. Manganese has been shown to play a major role in brain activity related to cognitive function.

Thiamine or vitamin B1 plays an important role in nerve function throughout the human body, as well as a key role in cognitive function. This is why thiamine deficiency can damage the brain. High levels of fatty acids and protein help the nervous system as well as fight depression.

When taken as a dietary supplement, hazelnuts are able to improve memory as well as reduce anxiety.

These nuts contain folic acid, which is extremely important for the development of the baby's spine and brain during pregnancy. Folic acid also helps to slow down brain degenerative disorders in the elderly.

The high content of antioxidants in hazelnuts makes them a valuable food that fights the development of cancer. Vitamin E is the most important element in preventing the development of this serious disease. Studies show that the element has the ability to reduce the risk of cancer of the prostate, breast, colon and lung, while preventing the development of mutations and tumors. In other studies, manganese complexes were found to have potential antitumor activity.

Hazelnuts stimulate metabolism in the human body. People who consume optimal amounts of tree nuts lose weight more easily due to their ability to increase metabolism. Thiamine plays a key role in helping the body break down carbohydrates into glucose, a source of energy that the body uses to work. Thiamine is also involved in the production of new red blood cells, which are important for maintaining energy.

Protein, fiber and the high content of useful fats in hazelnuts enhance the feeling of satiety and fullness, thus preventing overeating and keeping a person full for a longer time.

The high content of vitamin E in hazelnuts can contribute to maintaining healthy skin and hair by improving their moisture and elasticity. The antioxidant ability of this vitamin can protect against UV damage and cigarette smoke, as well as other causes that can lead to the development of skin cancer or premature aging. It also helps to improve blood circulation and reduce inflammation. Vitamin E helps to remove scars, acne and wrinkles, thanks to its ability to regenerate skin cells.

Nutritional composition of hazelnuts

Hazelnuts are rich in nutrients. In terms of calories (about 700) it is 2-3 times superior to bread, milk - 8 times, and also chocolate. It is rich in vitamins B, B2, C, E.

100 grams of nuts contain: 618 mg of potassium, 354 mg of phosphorus, 287 mg of calcium, 46 mg of diamine, 9 mg of niacin and 4.1 mg of iron (more than in fruits, vegetables and meat).

Hazelnuts consist of a high percentage of protein (about 12%), carbohydrates (about 16%), fat (over 60%) - an extremely favorable ratio for the body.

These nuts are a high-calorie food. One serving of 28 grams contains 176 calories and a number of vital nutrients that do not contribute to weight gain. These are:

• 4.2 grams of protein;
• 4.7 grams of carbohydrates;
• 2.7 grams of fiber;
• 17 grams of fat;
• 1.7 mg of manganese (86% of the daily requirement - DP *);
• 0.5 mg of honey (24% of DP *);
• 4.2 mg vitamin E (21% of DP *);
• 0.2 mg thiamine (12% of DP *);
• 45.6 mg of magnesium (11% of DP *);
• 0.2 mg vitamin B6 (8% of DP *);
• 31.6 μg folic acid (8% of DP *);
• 81.2 mg phosphorus (8% of DP *);
• 1.3 mg of iron (7% of DP *);
• 4 mcg vitamin K (5% of DP *);
• 190 mg potassium (5% of DP *);
• 0.7 mg zinc (5% of DP *).

Contraindications to the consumption of hazelnuts

Hazelnut allergies can cause serious and sometimes life-threatening reactions. If you are not sure if you are allergic to these nuts, be very careful when adding them to your diet. People with allergies to other tree nuts, such as Brazil nuts, macadamia nuts, and others, are more likely to be allergic to hazelnuts.

Adults with severe diabetes and chronic liver disease should exclude hazelnuts from their diet.

The daily dose should not exceed 30-50 grams (for adults).