We have all seen different types of nuts when we go to the store. Just like cashews, peanuts, and almonds, hazelnuts are also a very tasty and healthy type of nut. You may have eaten them with chocolate. They are like a small ball, about the size of a large marble. When eaten raw, they have a crunchy texture with a 'chili' coating. But the health benefits hidden inside these small nuts are not insignificant. So today, let's talk about how good these amazing nuts called hazelnuts are for our body.
What are the main health benefits of hazelnuts?
Hazelnuts are not just a tasty snack. They are a great way to get plant-based protein and provide our bodies with a quick boost of energy. In addition, they have many other benefits. Let's take a look at the main benefits.
1. Helps keep your heart healthy
Think about it, our heart is like the engine in our body. So how important is it to take good care of it? Hazelnuts are a food rich in Omega-3 fatty acids . These Omega-3s are like the heart's best friend. Research has found that they have an amazing ability to reduce the risk of heart disease.
Not only that, hazelnuts contain a large amount of powerful antioxidants . Simply put, these antioxidants reduce the damage to the cells in our body, that is, oxidative stress . This oxidative stress is what contributes to diseases like hypertension. Phenolic compounds in hazelnuts help reduce the level of bad cholesterol in our body and control unnecessary inflammation in the body. When all this comes together, our heart is happy and healthy.
2. May help reduce the risk of cancer
The word cancer scares us. As we discussed earlier, increased oxidative stress can increase the risk of developing certain types of cancer. Antioxidant enzymes like manganese superoxide dismutase, found in hazelnuts, can help reduce this oxidative stress and control the risk of cancer.
Most importantly, hazelnuts are rich in vitamin E. Vitamin E is like a shield that protects our body's cells from damage that can lead to cancer.
Additionally, hazelnuts are a great source of chemical compounds called proanthocyanidins , which are believed to help reduce the risk of cancer. Test-tube and animal studies have shown that these compounds may help prevent and treat some types of cancer. Although more research is needed to see if these effects are the same in humans, these early findings are very promising.
Let's look at the nutrition contained in hazelnuts.
Hazelnuts contain no cholesterol at all. Instead, they contain healthy fats like omega-3, which are good for the heart. These provide our body with good energy.
In addition, hazelnuts are a storehouse of vitamins and minerals. Here's what they contain:
- Vitamin E
- Thiamine (vitamin B1)
- Magnesium
- Copper
- Manganese
- Vitamin B6
- Folate
- Phosphorus
- Potassium
- Zinc (Tuttanagam)
All of these are essential for various processes in our body.
| Nutritional information for 50 grams of hazelnuts (1 packet of 50 grams) | |
|---|---|
| Feed type | Size |
| Calories (energy) | 314 |
| Fat | 30.4 grams |
| Cholesterol | 0 milligrams |
| Sodium | 0 milligrams |
| Carbohydrates | 8.35 grams |
| Fiber | 4.85 grams |
| Sugar | 2.17 grams |
| Protein | 7.5 grams |
Is it good to eat as much as you want because it's good for you? - Let's be careful about the quantity!
This is a very important point. Nuts like hazelnuts are about 80% fat. Although most of these are healthy fats, it's important to remember that a gram of fat contains twice as many calories as a gram of carbohydrates or protein.
That means, if you eat a bunch of hazelnuts, you can add a lot of calories to your body without even realizing it. Therefore, it is very important to be careful about the amount you eat. The best thing is to measure out the amount you need for a day, such as a small cup, rather than eating a packet of hazelnuts in one go. Then you can enjoy this nutritious food with control.
Another thing is that the health benefits of these nuts can be lost if they are heavily coated with sugar, chocolate, or salt. If you are eating hazelnuts for their health benefits, try to stay away from the chocolate and salted ones as much as possible and eat them in their natural form.
How to add hazelnuts to your diet?
Fresh hazelnuts can be eaten raw by peeling them and eating the kernels inside. But you can also add them to your daily meals. This will add a unique flavor and nutrition to the dish. Hazelnuts go great with things like chocolate, figs, bananas, and caramel.
Here are some delicious dishes you can make using hazelnuts:
- Biscuits and cookies
- Types of bread
- Muffins
- Fruit cake
- Brownies
- Salads (can be torn into pieces and sprinkled on top)
- Some types of soup
- You can also add a little to our oatmeal porridge or even yogurt.
If you have any concerns about adding something like this to your diet, especially if you have other medical conditions, it's best to talk to your doctor about it.
Take-Home Message
- Hazelnuts are very good for your heart health because they are rich in omega-3s and antioxidants.
- The vitamin E and other compounds contained in these may help reduce the risk of cancer.
- Although hazelnuts are healthy, they are high in calories, so be careful about how much you eat. A handful a day is enough.
- Instead of hazelnuts coated in sugar, salt, or chocolate, eat natural, raw hazelnuts whenever possible.
- As with any food, it is most effective to include hazelnuts as part of a balanced diet.
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