What Hazelnuts Are Good For

Hazelnuts are not only delicious, pairing perfectly with chocolate, but they also provide a good dose of energy. They're also rich in "good fats," which help reduce LDL cholesterol and increase HDL cholesterol. They also contain fiber, which improves intestinal transit. They aid digestion and give a feeling of satiety, particularly useful when you need to lose weight.

Index of topics

Nutritional properties

Hazelnuts are low in water: 100 grams contain only 4,5 grams, but on the other hand they provide 655 calories.

Furthermore, 100 grams of hazelnuts contain:

lipids 88%
protein 8%
carbohydrates 4%
fiber 8,1 g
vitamin E 15 mg
vitamin C 4 grams
vitamin B3 2,8 mg
vitamin A 30 µg
potassium 466 mg
Phosphorus 322 mg
magnesium 160 mg
calcium 150 mg

Benefits

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Hazelnuts are rich in nutrients, including, as we've seen, vitamins, minerals, antioxidants, and healthy fats. These nutritional values result in interesting benefits, including the following:

They promote cardiovascular health. Numerous studies have shown that consuming a regular, moderate amount of nuts per week reduces the risk of cardiovascular disease by 29%.
They regulate blood pressure thanks to their high content of fatty acids, fibers, antioxidants, potassium and magnesium.
Thanks to their high concentration of healthy fats, hazelnuts are considered an anti-inflammatory food. The kernel, in particular, boasts this property.
Antioxidant properties thanks to the vitamin E they contain, whose function counteracts the action of free radicals and prevents aging.
They improve intestinal transit thanks to the presence of fibre.
They are a natural supplement for athletes, students and anyone who feels mentally and physically down thanks to their remineralizing properties.
They have a low glycemic index: this means that they do not cause spikes in blood sugar levels. glycemiaThey also improve blood sugar levels and insulin sensitivity.
They favor the weight loss thanks to their satiating power (naturally consumed in moderation as part of a healthy diet and an active lifestyle).

Finally, the leaves of the hazelnut tree boast vasoconstrictor properties useful in the treatment of varicose veins and hemorrhoids.

Use in the kitchen

The versatility of hazelnuts in the kitchen is simply extraordinary. They can be used in everything from starters to desserts: here, for example, are some recipes featured on the Non sprecare website.

Tagliatelle with hazelnutsA first course with a unique flavor, with the addition of breadcrumbs and a scant glass of milk.
Carrots with hazelnutsA side dish with a special pleasantness. Especially if you add a spoonful of clover honey.
Scallops with hazelnutsWith white wine and the scent of rosemary.
Banana donut with hazelnutsThe ideal dessert to start the day off right with a healthy breakfast.
Hazelnut CantucciTo be prepared with brown sugar.
Yogurt, peach and hazelnut mousseA dessert that will amaze your guests.

How many hazelnuts can you eat per day?

Despite their many benefits, it's important to remember that nuts in general, and hazelnuts in particular, are high in calories and fat. A healthy, balanced diet shouldn't exceed 40 grams per day. If you're trying to lose weight, it's a good idea to balance your daily fat intake by limiting, for example, unhealthy foods like cheese, cured meats, and fried foods.

Eating too many hazelnuts can lead to consequences that should not be underestimated in both the short and long term. In the first case, it can give rise to abdominal swellingSecondly, if consumed in moderation and as part of a sedentary lifestyle, they can cause unwanted weight gain.

Hazelnut oil for the skin

When we talk about hazelnuts and their benefits for the skin, we are mainly referring to hazelnut oil, which is obtained from the latter, and which boasts several properties useful for our beauty such as that relating to the prevention of skin aging, thanks to the content of Vitamin E, and prevents dehydration due to fatty acids. It also has soothing properties and, due to its purifying action, is especially recommended for oily and impure skin. Finally, it has a beneficial effect on hair, on which it acts by strengthening them.

Controindicazioni

There are no particular contraindications associated with hazelnuts, unless you have an allergy to them (which, by the way, is not that uncommon, especially in children). Those suffering from diverticulitis should avoid them, as they are high in fiber. Furthermore, those taking anti-ulcer medications may develop a hypersensitivity to this fruit. Generally speaking, when consuming hazelnuts, the only thing to keep in mind is that they are high in calories, so overdosing can cause some minor weight gain. Finally, a false urban legend holds that roasted hazelnuts are bad for you. This isn't true at all, and it's simply one of the many ways to enjoy the flavor of hazelnuts.

What are hazelnuts good for?