Hazelnuts – Nutritional Information

What are hazelnuts? Well, they are the nuts of the plants of the genus Corylus. They are used in confectionery, in the chocolate production or in the manufacturing of hazelnut oil – it’s used as an oil for cooking. The major hazelnut producer in the whole world is Turkey.

Hazelnuts – or filbers, as they are also knows – are with a sweet flavor. They may be consumed raw and roasted or like a paste. They contain lots of nutrients – plenty of protein, fats and many vitamins and minerals. Hazelnuts, as many other types of foods, have various health benefits. If
you have allergy to some seeds, fruits, nuts or vegetables, it’s recommended to avoid hazelnuts or to speak to your general practitioner before consuming them.

Nutritional value

Per 100g

Protein 15g
Fats 60.7g
Carbohydrates 16.7g
Calories 628
Dietary fiber 9.7g
Vitamin A 20 IU
Vitamin C 6.3mg
Vitamin E 15mg
Vitamin K 14.2mcg
Thiamin 0.6mg
Riboflavin 0.1mg
Niacin 1.8mg
Vitamin B6 0.6mg
Folate 113mcg
Pantothenic Acid 0.9mg
Choline 45.6mg
Betaine 0.4mg
Calcium 114mg
Iron 4.7mg
Magnesium 163mg
Phosphorus 290mg
Potassium 680mg
Zinc 2.5mg
Copper 1.6mg
Manganese 6.2mg
Selenium 2.4mcg

General information

It’s known that the tree nuts provide helpful benefits for the health of the heart. And hazelnuts aren’t an exception. They contain various vitamins and minerals which protect the heart. And they also have plenty of monounsaturated fatty acids which take part in the reduction of the ‘bad’ (LDL) cholesterol while increasing the ‘good’ (HDL) cholesterol. The American Society for Nutrition has published studies in the European Journal of Nutrition which show that diets high in tree nuts – as hazelnuts – led to lower LDL cholesterol, better levels of lipids in the blood and lowered inflammation rates. The AHA (American Health Association) recommends that the biggest part of the daily consummation of fatty acids should be monounsaturated fats in order to keep your heart healthy. And monounsaturated fats are exactly the ones found in hazelnuts.

The magnesium in these nuts also help for the health of the heart by maintaining healthy blood pressure thanks to its properties as a regulator for the balance of potassium and calcium.

Hazelnuts contain many antioxidants which help to reduce the harm which the free radicals cause on the body cells. That way these nuts prevent various illnesses – like heart diseases and even cancer. They also contain vitamin E which reduces the inflammation and helps preventing various diseases.

They are beneficial for diabetics. Some studies have shown that diabetics who supplement their diet with tree nuts have experienced lowered cholesterol levels at a much bigger rate than non- diabetics who’ve done the same dietary change. Also, if you have diabetes with high cholesterol, the tree nuts – which include hazelnuts – can improve the glucose intolerance. And hazelnuts contain magnesium, as well – that’s a mineral which has been shown to decrease the risk of developing diabetes.

Hazelnuts have high levels of manganese, folate, fatty acids, thiamine and vitamin E which means that they are an excellent food for the brain boosting its performance. Scientist believe that vitamin E, taken in higher levels, may play a part in preventing brain diseases, such as dementia, Alzheimer’s and others. It’s also been shown that the manganese is important for the cognitive function of the brain. Thiamine is vital for this function, as well.

And those nuts also contain plenty of antioxidants, most notably – vitamin E. Studies have found that this vitamin can decrease the risk of developing cancer of the colon, lung, breast and prostate. Some other studies have shown that the manganese may potentially act protectively against the development of tumors. Another promising belief is that the thiamine may also have antitumor properties but this area needs more research.

Hazelnuts, again thanks to the vitamin E, can promote healthy hair and skin due to being able to improve the elasticity and the moisture. Its properties as an antioxidant may prevent light damage or damage inflicted by cigarette smoke. Vitamin E also improves the circulation and has benefits for the treatment of wrinkles, scars and acne due to being able to promote the regeneration of the skin cells.

With what foods can we eat hazelnuts?

Hazelnuts may be eaten on their own or sweetened, salted or roasted. They can be added to sweets, biscuits, cakes and chocolates. Also, people make butter out of hazelnuts and substitute the peanut butter with it – this is a good option for people with peanut allergy. Hazelnuts can also be used for the preparation of flour or oil.

Hazelnuts can be added to different salads or used in toppings. They can be used as a coating for
fish or different meats.

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