Health benefits of hazelnut – The secret of longevity and good health

Health benefits of hazelnut – The secret of longevity and good health
Hazelnut is a fruit of the hazel tree, which can reach up to 8 meters. It has oval leaves and the fruits grow in clusters, there are a few nuts in a cluster. Hazelnut is one of the fruits that are practically protectors of the Christmas tables along with the walnut.

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They add irresistible and rich flavor to the baked desserts combined with chocolate. Hazelnuts contain vitamins, minerals, protein, fiber and healthy fats. Hazelnuts provide many health benefits and they deserve to be included in your daily diet.
Hazelnut Nutritional Profile

For a start we will briefly examine the nutritional profile of this fruit.100 grams of hazelnuts have 628 kcal energy value, 61% fat, 17% carbohydrates and 15% protein.
From minerals contains: calcium (114), magnesium (163 mg), phosphorus (290 mg), iron (4.7 mg), zinc (2.5 mg), copper (1.8 mg), manganese (6

mg) and selenium (2.4 µg).
From vitamins contains: vitamin C (6.3 mg), thiamine (0.6 mg), riboflavin (0.1 mg), niacin (1.8 mg), pantothenic acid (1 mg), vitamin B6 (0.5 mg), betaine (0.4 mg), vitamin E (15 mg), folic acid (68 µg) and vitamin K (14 mg).

Health Benefits Of Hazelnuts
1. Promote Heart Health
Tree nuts are a well-known combatant in the fight against heart disease, and hazelnuts are no exception. There are a handful of vitamins and minerals found in hazelnuts that promote heart health. Aside from being a

great source of fiber, they contain a large amount of monounsaturated fatty acids, which help to reduce LDL cholesterol (the “bad” kind) and increase HDL cholesterol (the “good” kind).
Studies conducted by the American Society for Nutrition and published in the European Journal of Nutrition showed that diets high in hazelnuts and other tree nuts resulted in lowered LDL cholesterol, reduced inflammation and improved blood lipids. (1, 2) The American Heart Association also recommends that, for optimum heart health, the majority of the daily fats that individuals should consume should be monounsaturated fats, which are the same found in hazelnuts.
Hazelnuts also contain a considerable amount of magnesium, which helps to regulate the balance of calcium and potassium and is crucial to blood pressure.
2. Help Manage Diabetes
When planning a diabetic diet plan, it’s important to focus on choosing monounsaturated fats over trans fats or saturated fats. Hazelnuts are a great source of these good fats, and eating recommended portions of hazelnuts as a substitute for more damaging,”bad” fat foods is a great way to ensure you gain the benefits of good fats without worrying about gaining additional weight.

In a 2015 study published in the American Journal of Clinical Nutrition, an interesting result occurred regarding how diabetics reacted when supplementing their daily diets with tree nuts. Like other studies, it was concluded that individuals introduced to heightened nut consumption in their diets experienced lowered cholesterol levels. The surprising variable was that higher nut doses provided a stronger effect on diabetics, doing more to lower blood lipids than for non-diabetics.
Diabetics with high cholesterol should consider adding hazelnuts and other tree nuts to their daily diets. Proven to improve glucose intolerance, hazelnuts’ high levels of manganese are also helpful in the fight against diabetes when used as a diet supplement. ) Hazelnuts are also a great source of magnesium, which has been proven to decrease the risk for diabetes.
3) Hazelnuts Can Be Used In Preparation of Gluten-Free Food Recipes
The Nuts, Like in almonds, are free from gluten, and as a result, safe substitute food sources that can be used in the preparation of gluten-free food recipes for gluten-sensitive (wheat allergic, and celiac disease sufferers).
Hazelnut is the nut of the hazel and therefore includes any of the nuts deriving from species of the genus Corylus, especially the nuts of the species Corylus avellana. It is also known as cobnut or filbert nut according to species, Wikipedia Suggests.
Hazelnuts are also famous as filberts. Hazelnuts are a sweet in taste that can be delighted in baked recipes, as snacks, and at suppers.
Hazelnuts have vitamins, minerals, protein, fiber and good fats.
They include a nutty and rich flavor to baked desserts.
They are able to enhance the nutritional shape of a salad.
Scientific name of hazelnut is Corylus avellana
Hazelnuts are a good to be added in your daily diet plan as they give numerous health benefits, the Hazelnut Council suggests.
Hazelnuts are sweet, and staggeringly nutritious palatable bits from the “birch” or Betulaceae group of trees.

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Filbert is similar in kind and identified with the regular hazel however just contrasting in having its nut completely secured by its tubular involucre. In Britain, both of these nuts are when all is said in done appreciated as “cobnuts.”
Hazels show up in groups. Every nut is held inside the short verdant involucre or “case” encasing around seventy-five percent of the bit.
Every yellow-cocoa shading part is generally circular to oval fit as a fiddle, around 1.5-2 cm long and 1.2 – 2 cm wide, highlighting a light scar at its base.
They, for the most part, drop out of this leafy involucre or capsule once ripe around 7-8 months after fertilization.
Hazelnut oil, extricated from the bits, has been utilized as a part of as base or transporter oil in drug, and in fragrance based treatment.
How Many Hazelnuts a Day Should You Eat?
20 Hazelnuts a day should you eat a day
Healthy handful logo of “Nuts for life” has been developed to help remind people of the benefits of standard nut intake.

According to Nuts for Life, a healthy handful of a nut is 30 grams.
There are about 20 nuts in a handful of hazelnuts, Therefore, 20 Hazelnuts a day should you eat a day to get your daily nutrients demand and receive significant health benefits.(2, 3, 4, 5, 6,7, 8)science reveals consuming a handful of nuts five or more times a week can decrease your risk of heart disease by 30-50%. (2, 3, 4, 5, 6)
It also lower your risk of type 2 diabetes close to 25% and supports in controlling your weight.(2, 3, 4, 5, 8)
A short while ago, on a daily basis 30g handful has been identified to enhance longevity.
But regardless of the benefits, simply 2% of Australians consume a handful of nuts per day.
scientific evidence suggests that eating 1.5 ounces (42 grams) per day of most nuts (as part of an overall healthy diet) may be able to reduce risk of heart disease, WHFoods Suggest.
Research indicates, About 67g or two handfuls of nuts are required every single day for those seeking to decrease cholesterol.
Get Significant Health Benefits (Eat Hazelnuts a Day)
The nuts are rich in dietary fiber, vitamins, and minerals and loaded with different health promoting phytochemicals. Once and for all, they help protect from diseases and cancers.
1) Maintains Skin And Guard Against Dryness
Hazelnut oil has a nutty fragrance and has brilliant astringent qualities. It maintains skin a great deal of guarded against dryness.
2) Hazelnuts have Phytochemicals
Hazelnuts have phytochemicals such as quercetin, proanthocyanidins, and kaempferol.
These proanthocyanidins come in a group known as the flavonoids.
Flavonoids can probably help in brain health, enhance circulation and decrease symptoms related with allergies.
According to the Hazelnut Council, Eating a handful of hazelnuts for a snack can offer you amazing health benefits that also include phytochemicals to the body.
3) Hazelnuts Can Be Used In Preparation of Gluten-Free Food Recipes
The Nuts, Like in almonds, are free from gluten, and as a result, safe substitute food sources that can be used in the preparation of gluten-free food recipes for gluten-sensitive (wheat allergic, and celiac disease sufferers).
4) High in Good Healthy Fats
Hazelnuts have healthy fats that can ensure heart health. Hazelnuts are high in polyunsaturated and monounsaturated fats and low in unhealthy saturated fats.
Hazelnuts are rich in oleic acid. Oleic acid can assist to lower levels of LDL (bad cholesterol), and can increase levels of HDL(good cholesterol) in your body.
This quality of hazelnuts makes it a good added flavor to baked muffins and salads.
5) Rich Source of Vitamins and Minerals
Hazelnuts are rich in vitamin E on top of that B vitamins such as folate.
Vitamin E plays a vital role in keeping up the healthy skin, nails, and hair.
Moreover, Hazelnuts are rich in calcium, potassium, and magnesium.
Minerals offer numerous health benefits such as controlling a healthy blood pressure.
As opposed to unhealthy snacks including chips and refined products, hazelnuts can offer your body with a supply of a decent amount of nutrients for good health, Smart Heart Living suggests.
The B vitamins are essential in energy metabolism and proper cell.
6.Boost the Brain
Hazelnuts should be considered a brain-boosting powerhouse. They’re full of elements that can improve brain and cognitive function and help prevent degenerative diseases later in life. Because of high levels of vitamin E, manganese, thiamine, folate, and fatty acids, a diet supplemented with hazelnuts can help keep your brain sharp and working at its best, making hazelnuts excellent brain foods.
Higher levels of vitamin E coincide with less cognitive decline as individuals age and can also have a major role in preventing and treating diseases of the mind like Alzheimer’s, dementia and Parkinson’s. Manganese has been proven to play a major role in the brain activity connected to cognitive function as well. (11) Thiamine is commonly referred to as the “nerve vitamin” and plays a role in nerve function throughout the body, which plays a key role in cognitive function. It’s also why thiamine deficiency can be damaging to the brain. (12) The high levels of fatty-acids and protein help the nervous system and also help to combat depression.
Source:www.bestherbalhealth.com
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