Hazelnuts are sweet-tasting nuts containing significant antioxidants and phytonutrients that help protect against heart disease, cancer and neutralize harmful free radicals.
Basically, rich in vitamins, minerals, proteins, fibre, and healthy fats, hazelnuts can be eaten as snacks, baked goods, or even during a meal.
Hazelnuts: Healthy nuts that few know but should know
Hazelnuts can be whole, chopped, chopped, raw, or fried. Basically, they are regularly eaten as a snack or added to baked goods and other dishes. They stand best eaten with the skin. Moreover, Hazelnuts are packed with nutrients, minerals, antioxidant compounds, including vitamins and good Healthy Fats.
They might also have health benefits, including helping to reduce blood fat, reduce inflammatory effects, regulate blood pressure, and improve blood sugar levels, among others. All in all, they are a great and tasty source of nutrients that you can easily incorporate into your diet.
Hazelnuts: Rich in Nutrients
Hazelnuts have an excellent nutritional profile. Although they are tall in calories, they are rich in Nutrients and Healthy Fats.
One grain (28 grams or about 20 whole grains) contains:
Total fat: 17 grams
Protein: 4.2 grams
Carbohydrates: 4.7 grams
Fibre: 2.7 grams
Vitamin E: 21% of the RDI
Thiamine: 12% of the RDI
Magnesium: 12% of the DV.
Copper: 24% of the DV
Manganese: 87% of the DV
They also hold a large amount of vitamin B6, folate, phosphorus, potassium, and zinc.
In addition, they are a rich source of mono- and polyunsaturated fats and are high in Omega-9 and Omega-9 fatty acids such as Oleic Acid.
Plus, one ounce provides 11.2 grams of dietary fibre, which is about 11% of your daily requirement.
Hazelnuts: Antioxidants Are Good
Hazelnuts contain significant quantities of antioxidants. Basically, antioxidants protect the body from oxidative stress, damaging cell structure, and contributing to ageing, cancer, and heart disease. The most common antioxidants found in it are known as phenolic compounds. They have been shown to help lower blood cholesterol levels and reduce inflammation. However, they can also be beneficial for heart health and cancer protection.
An 8-week study found that with or without skin, it significantly reduced oxidative stress when compared to avoiding hazelnuts, which produces no effects. Basically, most of the antioxidants present are concentrated in the skin of the walnut. However, this antioxidant content may decrease after the roasting method. Then, it is recommended to consume whole, unroasted grains with their skins rather than refined, roasted, or unroasted grains.
Hazelnuts: Good for the Heart
Eating walnuts has been shown to protect the heart. Hazelnuts are packed with antioxidants and healthy fats that can increase the antioxidant potential and lower blood cholesterol levels. A month-long study followed 21 people with high cholesterol levels who consumed 18-20% of their total daily calorie intake from hazelnuts. However, the results showed a decrease in cholesterol, triglycerides, and bad LDL cholesterol.
Participants also noted an improvement in the condition of the arteries and markers of inflammation in the blood. Additionally, a review of nine studies involving more than 400 people also showed decreased levels of bad cholesterol and total cholesterol, while good cholesterol and triglycerides remained unchanged.
Overall, consuming 29 to 69 grams of hazelnuts per day is associated with improved heart function.
Hazelnut: Reducing Cancer Incidence
The high concentration of antioxidant compounds, vitamins, and minerals in hazelnuts can give them some anti-cancer properties. And also, other nuts such as pecans and pistachios have the highest concentration of a category of antioxidants known as proanthocyanidins.
Test-tube and animal studies have shown that Proanthocyanidins can help prevent and treat certain types of cancer. Basically, they are believed to protect against oxidative stress. Plus, they’re rich in vitamin E, another powerful antioxidant that has shown possible protection against cell damage that can cause or promote cancer.
Hazelnuts: Helps Lower Blood Sugar
Nuts like walnuts and almonds help lower blood sugar levels. While there are not many, there is research that hazelnuts can also help lower blood sugar levels.
A two-month study found that a diet rich in oleic acid significantly reduced fasting blood sugar and insulin levels while growing insulin sensitivity in 11 persons with type 2 diabetes. Moreover, it seems that a rich diet in this nut may help lower blood sugar and increase insulin sensitivity.
What are the Health Benefits of Hazelnuts?
Hazelnuts are a delicious appetizer and a great addition to many dishes. Furthermore, when a person comprises them in a balanced, low-calorie diet, walnuts also offer health benefits.
In this article, you will learn how hazelnuts can support health – from lowering cholesterol levels to improving insulin resistance.
8 Benefits of Hazelnuts
Hazelnuts can improve human health:
1. Support Healthy Bowel Movements.
Share on Pinterest Hazelnuts contain dietary fibre and also used as a snack. Basically, Hazelnuts are a decent source of dietary fibre. Furthermore, eating plenty of fibre promotes regular bowel movements and helps prevent constipation.
The Trusted Source Diet guidelines in the United States recommend that women between the ages of 31 and 50 eat 25.2 grams (g) of dietary fibre per day. Furthermore, males of the same age should consume 30.8 grams of fibre per day. A 28g serving of hazelnuts contains approximately 2.7g of a reliable source of dietary fibre.
2. Decrease In Weight Gain.
According to recent research, eating nuts can help some people lose weight. A 2018 study found a link between walnut consumption, reduced weight gain, and reduced risk of obesity. In the learning, participants who ate more nuts were less likely to gain weight than those who didn’t.
While research shows a correlation, further research should assess whether there is a causal relationship between walnut consumption and a reduced risk of weight gain.
3. Protection Against Cell Damage
Hazelnuts are rich in antioxidants, compounds that protect cells from oxidation. They reduce free radical damage to cells. Hazelnuts contain the antioxidant vitamin E. According to some studies, vitamin E may help protect the body from cancer-related cell damage.
4. Lower Cholesterol Levels.
Hazelnuts help lower cholesterol levels. A study in 2013 found that a diet rich in hazelnuts lowered low-density lipoprotein cholesterol in participants. This type of cholesterol can increase your risk of heart disease.
Basically, the researchers concluded that the most acceptable way to reap the health benefits of hazelnuts is to eat them every day without increasing your total calorie intake. However, the results of a 2016 review also showed that it could lower harmful cholesterol levels.
Moreover, the researchers also did not notice an increase in the bodyweight of the participants. And, this may alleviate some fears that eating high-calorie nuts could lead to weight gain.
5. Increased Insulin Sensitivity.
A hazelnut mixture can improve insulin sensitivity. A small 2011 study found that a daily intake of 30 g of a nut mixture containing 7.5 g of hazelnuts improved participants’ insulin sensitivity for 12 weeks. Moreover, a decrease in insulin sensitivity plays a role in the development of type 2 diabetes. Increasing this sensitivity decreases the risk of the disease.
6. Maintain A Healthy Heart.
Hazelnuts promote a healthy heart. A 2013 study found that a diet ironic in hazelnuts could improve biomarkers of cardiovascular risk, potentially lowering the risk of heart problems.
7. Reduce Inflammation.
Eating hazelnuts can help relieve inflammation. A 2013 study found that intake of a diet ironic in hazelnuts reduced the signs of inflammation in participants. However, another reliable study found that the change in inflammatory markers after eating it was not significant.
8. Increase In The Number Of Spermatozoa.
Recent research suggests that eating more nuts, including hazelnuts, can increase sperm count and improve sperm quality. However, the researchers point out that this small study involved healthy and fertile participants.
How to improve hazelnuts to your diet
However, people often eat it as a salad or add them to snacks. Ground hazelnuts are present in a variety of recipes. Some ready-made hazelnut spreads are high in sugar.
Also, find more helpful resources at healthsaf
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