Hazelnuts, also known as filberts, are delicious nuts with a rich flavor. Hazelnut health benefits are plentiful, and they belong to the Corylus genus and are native to Europe, Asia, and North America. Hazelnuts are widely used in cooking and baking, and they are also consumed as a standalone snack. In this log, we will explore the benefits, nutrition facts, potential side effects, and various uses of hazelnuts.
Hazelnut nutrition facts:
Hazelnuts are packed with essential nutrients that contribute to their health-promoting properties, let’s dive into some of the hazelnut nutrition facts now. A 1-ounce (28g) serving of hazelnuts contains approximately:
- Calories in hazelnuts: 176
- Protein: 4.2 grams
- Fat: 17 grams (predominantly monounsaturated and polyunsaturated fats)
- Carbohydrates: 4.7 grams
- Fiber: 2.7 grams
- Vitamin E: 4.26 milligrams (22% of the daily recommended intake)
- Thiamine (Vitamin B1): 0.18 milligrams (12% of the daily recommended intake)
- Magnesium: 46 milligrams (12% of the daily recommended intake)
- Copper: 0.58 milligrams (29% of the daily recommended intake)
Hazelnut Benefits:
1. Heart Health:
Hazelnuts are rich in monounsaturated fats, particularly oleic acid, which can help reduce LDL cholesterol levels and lower the risk of heart disease- makig this one of the best hazelnut benefits. These healthy fats also promote healthy blood vessel function and reduce inflammation.
2. Antioxidant Protection:
Hazelnuts are packed with antioxidants, including vitamin E, which can help neutralize free radicals and protect the body from oxidative stress. This antioxidant activity supports overall health and reduces the risk of chronic diseases.
3. Brain Function:
The vitamin E content in hazelnuts plays a vital role in maintaining brain health. It acts as a powerful antioxidant, protecting brain cells from damage caused by free radicals. Vitamin E may also contribute to cognitive function and reduce the risk of neurodegenerative diseases.
4. Weight Management:
Despite being calorie-dense, hazelnuts can aid in weight management. They are rich in fiber, healthy fats, and protein, which promote feelings of fullness and can help control appetite. Including hazelnuts in a balanced diet may assist in weight loss or maintenance goals.
5. Digestive Health:
One of the greatest hazelnut benefits is that they are a good source of dietary fiber, which supports healthy digestion. Fiber helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. A healthy digestive system is essential for overall well-being.
6. Bone Health:
Hazelnuts contain several nutrients that are important for bone health, including magnesium and calcium. These minerals play a crucial role in maintaining bone density and strength, reducing the risk of conditions like osteoporosis.
7. Skin Health:
Hazelnut benefits for skin are popular all over the world. The antioxidants found in hazelnuts, such as vitamin E, help protect the skin from damage caused by free radicals and environmental factors. Vitamin E also supports skin elasticity, promotes wound healing, and may help reduce the signs of aging. This is one of the most useful hazelnut oil benefits.
8. Eye Health:
Hazelnuts contain nutrients that are beneficial for eye health, such as vitamin E and lutein. These compounds help protect the eyes from oxidative damage and may reduce the risk of age-related macular degeneration and cataracts.
9. Energy Boost:
Hazelnuts are a good source of healthy fats, protein, and carbohydrates, making them an excellent energy-boosting snack. The combination of these macronutrients provides a sustained release of energy, keeping you feeling energized and satisfied for longer periods. This is undeniably one of the most popular hazelnut benefits.
10. Anti-Inflammatory Properties:
Hazelnuts contain phytochemicals and antioxidants that have anti-inflammatory properties. These compounds help reduce inflammation in the body, which is linked to various chronic conditions such as heart disease, diabetes, and certain types of cancer.
It’s important to note that individual nutritional needs may vary, and it’s always recommended to consult with a healthcare professional or registered dietitian for personalized dietary advice.
Hazelnut Uses:
Hazelnut benefits are many, they have versatile culinary uses and can be enjoyed in various forms-
1. Snacking:
Hazelnuts make a tasty and nutritious snack on their own. They can be consumed raw, roasted, or flavored with spices for added taste. This a very easy yet effective way to enjoy hazel nuts benefits.
2. Baking:
Enjoy the various health benefits of hazelnut by putting them in baked goods. Hazelnuts are a common ingredient in baked goods like cakes, cookies, and bread. They can be ground into flour or chopped and added to recipes to enhance flavor and texture.
3. Nut Spreads:
Hazelnuts are the primary ingredient in popular spreads like Nutella. They can also be ground into homemade nut butter, which is a healthier alternative to commercial spreads. This is one of the most common hazelnut uses.
4. Salads and Entrees:
Toasted hazelnuts add a delightful crunch to salads and grain-based dishes. They pair well with vegetables, fruits, cheeses, and proteins like chicken or fish.
5. Desserts:
Hazelnuts are frequently used in desserts like ice creams, chocolates, and pastries. They can be incorporated into toppings, fillings, or used to garnish desserts for added richness and flavor. This is a wonderful way to enjoy hazel nuts benefits.
How many hazelnuts should I have every day?
As you know, the benefits of eating hazelnuts are numerous, but that doesn’t mean you can have as many as you want every day. The recommended serving size for hazelnuts is about 1 ounce or 28 grams, which is approximately 20 whole hazelnuts. Consuming this amount daily can provide you with nutritional hazelnut benefits without exceeding your calorie intake. However, it’s important to consider your overall dietary needs and goals, as well as any specific health conditions or allergies you may have.
While these are nutrient-dense and offer several hazelnut health benefits, the calories in hazelnuts are also high due to their fat content. If you are following a calorie-controlled diet or have specific dietary requirements, it’s advisable to consult with a healthcare professional or registered dietitian who can provide personalized recommendations based on your individual needs.
Remember that a varied and balanced diet is key to optimal health. These can be part of a healthy eating plan for you to enjoy the various hazelnut benefits, but it’s important to incorporate a variety of other nutrient-rich foods as well.
Hazelnut Side Effects:
Even though hazelnut benefits are many, you should still be aware of the various hazelnut side effects, such as-
- Hazelnuts are generally safe for most people when consumed in moderation. However, individuals with specific allergies or medical conditions should exercise caution:
- Allergies: Hazelnuts are one of the common tree nuts that can cause allergic reactions. People with nut allergies should avoid hazelnuts or seek medical advice before consuming them.
- Weight Management: While hazelnuts are nutritious, they are calorie-dense. Overconsumption may contribute to weight gain if not accounted for in the overall diet.
- Digestive Issues: Some individuals may experience digestive discomfort, such as bloating, gas, or diarrhea, when consuming hazelnuts. This can be due to their high fiber content or individual sensitivity.
Conclusion:
Hazelnuts are a delicious and nutritious addition to a balanced diet. Hazelnut benefits are numerous, including heart health, antioxidant protection, weight management support, and brain health promotion. Hazelnuts can be enjoyed in various ways, from snacking to baking and cooking. However, those with allergies or digestive sensitivities should exercise caution. As with any food, it’s important to consume hazelnuts in moderation as part of a diverse and well-rounded diet. Now that you’re aware of the various hazelnut benefits and side effects, are you adding them to your diet?
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