Hazelnuts make a tasty snack and are a great addition to many dishes. When a person includes them in a balanced, calorie-controlled diet, the nuts also provide several health benefits.

Hazelnuts contain:

• vitamin E
• healthful fat
• protein
• dietary fiber

In this article, learn how hazelnuts can support health, from lowering cholesterol levels to improving insulin resistance. Hazelnuts may improve a person’s health by:

1. Supporting healthy bowel movements

Hazelnuts are a good source of dietary fiber. Eating plenty of fiber encourages regular bowel movements and helps prevent constipation. Dietary guidelines in the United States recommend that women ages 31–50 eat 25.2 grams (g) of dietary fiber per day. Men in the same age range should eat 30.8 grams of fiber per day. A 28-g serving of hazelnuts contains about 2.7 g of dietary fiber.

2. Reducing weight gain

According to recent research, eating nuts may help some people to gain less weight. A 2018 study found a link between nut consumption, reduced weight gain, and a lower risk of obesity. In the study, participants who ate more nuts were less likely to become overweight than those who did not. While the research shows a correlation, further studies should assess whether there is a causal link between eating nuts and a reduced risk of weight gain.

3. Protecting against cell damage

Hazelnuts are rich in antioxidants, which are compounds that protect against the oxidation of cells. They reduce the extent of cell damage from free radicals. Hazelnuts contain the antioxidant vitamin E. Some research suggests that vitamin E may help shield the body from types of cell damage linked to cancer.

4. Lowering cholesterol

Eating hazelnuts may help reduce cholesterol. A 2013 study found that a hazelnut-rich diet decreased participants’ levels of low-density lipoprotein cholesterol. This type of cholesterol can increase the risk of heart problems. The researchers concluded that the best way to reap hazelnuts’ health benefits was to eat them every day, without increasing a person’s overall calorie intake. Results of a 2016 review likewise indicated that hazelnuts could reduce levels of harmful cholesterol. The researchers also noted no increase in participants’ body weight. This may alleviate some concerns that eating the calorie-dense nuts could lead to weight gain.

5. Improving insulin sensitivity

Eating a nut mix that includes hazelnuts may help improve insulin sensitivity. A small 2011 trial found that eating a 30-g nut mix that contained 7.5 g of hazelnuts every day improved participants’ insulin sensitivity over 12 weeks. Diminished insulin sensitivity plays a role in the development of type 2 diabetes. Improving this sensitivity reduces the risk of the condition.

6. Supporting heart health

Hazelnuts may help to promote a healthy heart. A 2013 study found that eating a hazelnut-rich diet may improve cardiovascular risk biomarkers, potentially lowering the risk of heart problems.

7. Reducing inflammation

Eating hazelnuts may help to ease inflammation. A 2013 study found that eating a hazelnut-rich diet reduced signs of inflammation among participants. However, another study found the change in inflammatory markers after eating hazelnuts to be insignificant. Conclusively determining hazelnuts’ effect on inflammation will require further research.

8. Improving sperm count

Recent research indicates that consuming more nuts, including hazelnuts, may increase sperm count and improve the sperms’ quality. The researchers emphasize that this small study involved healthy, fertile participants. More research is necessary to determine whether the benefits apply to the broader population.

How to add hazelnuts to your diet

People often eat hazelnuts as a snack or add them to salads. Ground hazelnuts can be incorporated into various recipes. Several ready-made hazelnut spreads are high in sugar, and it is best to avoid these.

Risks and considerations

Many people have nut allergies, including allergies to hazelnuts. When cooking for others, always check before adding the nuts to a dish. To enjoy the health benefits of hazelnuts, a person should be mindful of the overall number of calories that they consume each day. When adding anything to a diet, it can be easy to consume more calories than necessary, and this can lead to weight gain.

Summary

A recent study suggests that eating nuts may help reduce weight gain. Eating more hazelnuts may improve a person’s health in a variety of ways.

Hazelnuts may:

• support bowel movements
• reduce weight gain
• protect against cell damage
• lower levels of harmful cholesterol
• improve insulin sensitivity
• support heart health
• reduce inflammation
• improve sperm count Unless a person has an allergy, there are few risks to adding hazelnuts to the diet. They are versatile and make an easy snack.

People can purchase hazelnuts in grocery stores or online.

Original Article: Medical News Today

Raw nuts consumption is strongly recommended by experts in terms of both keeping you full and health benefits. Unroasted hazelnuts contain twice as many antioxidants compared to roasted hazelnuts. 

10 benefits that come with raw hazelnuts,

1. Strengthens the Immune System

Hazelnut oil is a rich source of vitamin E. Known for strengthening the immune system, vitamin E reduces the risk of anemia by preventing the breakdown of red blood cells. Proper blood circulation strengthens the immune system by reducing the risk of fever, cold and other diseases. 

2.Gives a feeling of toughness

It contains plenty of fiber, protein and high fat that gives a feeling of satiety. Dietitians especially recommend a portion (6-7 pieces) of hazelnuts for snacks before preparing their lists. It protects the body against high calorie intake while preventing overeating. However, it should be noted that excessive hazelnut consumption leads to weight gain by doing the opposite effect.

3.Strengthens the Nerves

Hazelnuts are also rich in vitamin B6. Vitamin B6; It is an essential vitamin for the creation of myelin, the sheath of the nerve, that increases the speed and efficiency of electrical signals and ensures proper functioning of the nervous system. In addition, in order for our nervous system to function in a healthy way, the secretion of hormones such as serotonin, melatonin and epinephrine takes place with the support of vitamin B6.

4.Protects Brain Health

There are phytochemicals such as proanthocyanidins, quercetin and kaempferol in hazelnuts. These proanthocyanidins belong to a group called ‘flavonoids’. Flavonoids support brain health. In addition, because it is rich in tryptophan and isoleucine amino acids, it makes the person feel better mentally and psychologically.

5.Reduces Diabetes Risk

An improvement in glucose intolerance was observed when diabetic patients added nuts to their daily diet. Hazelnut is a fibrous food. Fiber not only digestion, but also balances blood sugar, eliminating the risk of diabetes. 

6.Lowers Cholesterol

There are oils beneficial for heart health in hazelnuts. For example, while helping to reduce the bad cholesterol (LDL) level thanks to Oleic acid, it helps to increase the level of good cholesterol (HDL) in the body. Regular hazelnut consumption reduces cholesterol by 27 percent. Scientific studies show that people who regularly consume hazelnuts significantly reduce the risk of death from a heart attack.

7.Protects Against Cancer

Hazelnuts are a powerful antioxidant. It not only regenerates cells in the body, it reduces the risk of cancer by reducing damaged DNA and tumor cells. Beta-sitosterol, a compound found in hazelnuts, also reduces the risk of breast and prostate cancer.

8.Prevents Constipation

Hazelnuts are a good source of fiber. Fiber sources are needed for digestion to work better. Thanks to the fiber sources, grinding occurs more easily in the stomach. As the digestive system works better, it is possible to get rid of problems such as diarrhea and constipation. Proper functioning of the digestive system reduces risks such as cancer.

9.Strengthens Muscles

Hazelnuts are a source of magnesium. Magnesium plays a very important role in regulating the amount of calcium entering and leaving the body. The right amount of calcium creates muscle contractions and allows the muscles to rest when they are not needed. Magnesium thus reduces muscle tension and combats muscle fatigue, spasm, cramping and pain. High magnesium levels also help increase muscle strength. 

Magnesium is also good for heart muscles. It prevents the deterioration of heart rhythm.

There is 229 mg of magnesium in 100 gr hazelnuts.

10. Prevents Aging

The antioxidants found in hazelnuts help your skin look healthier by fighting free radicals that can damage your skin. 

It protects the skin from skin cancer caused by UVA / UVB rays. Along with antioxidants, flavonoids stimulate the regeneration of skin cells. With the support of vitamin E, it eliminates dead cells and provides a healthier and younger looking skin.

Original Article: Meraklilar

Nuts are a popular snack and ingredient around the world—not only for their taste but for the various health benefits they can provide when eaten in moderation. One nut, perhaps most well-known for being the key ingredient in a certain popular chocolate-hazelnut spread, is a large, red-brown nut called a hazelnut.

What Are Hazelnuts?

Hazelnuts (sometimes called filberts or filbert nuts) are nuts of any tree from the genus Corylus, especially Corylus avellana. Hazelnuts grow within protective husks, in clusters on hazelnut trees. When they ripen, the hazelnuts drop from the husks onto the ground, where they can be harvested. Both in-shell hazelnuts and shelled hazelnuts are available at grocery stores as ingredients for the kitchen.

The History of the Hazelnut

Archaeologists can date hazelnut consumption back almost 10,000 years ago to the ancient Mesolithic and Neolithic eras, when raw hazelnuts were a key part of the diet of hunter-gatherers. In ancient China (around 2000 BC), hazelnuts were considered a sacred food, and in ancient Greece (around 40 AD), the physician Dioscorides wrote that hazelnut paste could cure coughing, cold, and baldness.

Where Do Hazelnuts Grow? Hazelnut trees are very hardy and can survive in climates prone to drought or cold temperatures (even without full sun), and as such they are widespread over North America (especially in Oregon), Europe, and Asia. The top three exporters of hazelnuts are Turkey, Italy, and the United States.

What Are the Different Ways to Eat or Cook with Hazelnuts? Hazelnuts are a sweet and mild nut, and while they’re most popularly used in desserts, they are also versatile in the kitchen.

• In desserts. Hazelnuts are often chopped and used in desserts like pastries, pies, truffles, biscotti, cookies, tarts, and macaroons. Try them in this variation on Chef Dominique Ansel’s silky hazelnut chocolate mousse.

• In entrées. Try hazelnuts in savory meals, especially in traditional Italian food like pasta, ravioli, and pesto. Chopped hazelnuts are also common on top of salads and to coat fish or poultry.

• As flavoring. Hazelnut flavoring is one of the most popular flavors for coffee creamers, and it is also used to make hazelnut liqueur, which can be mixed into cocktails.

• Pressed. Hazelnuts can be pressed to produce hazelnut oil, which is used as a cooking oil in place of canola or olive oil.

• Ground. Hazelnuts can be ground up into hazelnut flour, which is used as a gluten-free alternative to wheat flour.

• Nut butter. Arguably the second-most common form of hazelnuts in the United States, hazelnut spread, hazelnut paste, and hazelnut butter are popular to use in desserts or as alternatives to peanut butter.

• Raw. While not as common, hazelnuts are a great snack food either raw or dry roasted.

What Are the Health Benefits of Hazelnuts?

Hazelnuts are filled with healthy fats and vitamins, and as such they offer a variety of health benefits. Hazelnuts are a good source of:

• Antioxidants. Hazelnuts are high in vitamin E and vitamin A.

• Monounsaturated fatty acids. These fatty acids are recommended as the healthiest fats to consume for a healthy heart, and they can also help regulate cholesterol levels and blood sugar.

• Dietary fiber. Hazelnuts are high in dietary fiber, which contributes to overall gastrointestinal health.

Original Article: Master Class