Benefits of Hazelnut

HEALTH BENEFITS OF HAZELNUT

Hazelnut is one of the foods for the urinary tract. Most of the times, cyclists, mountaineer or hiker carries a handful of hazelnut just because of the enormous energy they provide. Hazelnut are quite good with dates, raisins or dried figs.

The hazelnut is native to the people of Turkey and together with Spain and Italy, they are the world’s primary producers. The hazelnut is known as an oil-bearing nut just like walnut or almond but the edible portion of the hazelnut is rather the seeds.

Hazelnut Composition

For every 100 g of raw eatable part, we have the following composition:-

• Energy = 632 kcal = 2,643 kj
• Carbohydrates = 9.20 g
• Protein = 13.0 g
• Fiber = 6.10 g
• Vitamin A = 7.00 μg RE
• Vitamin B₁ and B₂ = 0.500 mg and 0.110 mg respectively
• Vitamin B₆ = 0.612 mg
• Folate = 71.8 μg
• Niacin = 4.74 mg NE
• Vitamin C = 1.00 mg
• Vitamin E = 23.9 mg ∝-TE
• Phosphorus = 312 mg
• Calcium = 188 mg
• Magnesium = 285 mg
• Potassium = 445 mg
• Iron = 3.27 mg
• Zinc = 2.40 mg
• Saturated fat and Total fat = 4.60 g and 62.6 g respectively
• Sodium = 3.00 mg

This is based on a 2,000 calorie diet (% daily value). Note that cholesterol is 0 mg. therefore, in essence, hazelnut contain protein, dietary fiber, vitamin E health fat. According to Medical News Today, it is said that consuming hazelnut help regular movement of the bowel (bowel movement) and also counter constipation.

READ ALSO: Plum Protects the Intestine and also prevents Colon Cancer

In the United States of America, guidelines regarding diets recommended that women between ages 31 – 50 eat about 25.2 g of dietary fiber everyday while men in the same ages are recommended to eat about 30.8 g of the dietary fiber every day.

Furthermore, oxidative stress can damage cell structure and also trigger cancer, aging and heart disease but it is a good thing that hazelnuts contain or provide a good amount of antioxidants that protect the body from oxidative stress mentioned above. Phenolic compounds are the most abundant antioxidants the hazelnut provide. According to healthline, it is best to consume hazelnuts whole and also unroasted in order to take advantage of the highest concentration of antioxidants they provide.

SEE ALSO: Chickpeas Reduce Cholesterol levels and Prevent Constipation

It is also stated that hazelnuts may help bring blood pressure to normal and this is an awesome health benefits of hazelnut

Hazelnut (Filbert) has the following percentage (%) composition

• Fiber (Fibre) = 6.10%
• Minerals = 3.61%
• Fat = 62.6%
• Carbohydrates = 9.20%
• Protein = 13.0%
• Water = 5.42%

Properties and Some Indications of the Hazelnut

Regardless of the fact that the hazelnut is a high concentrated food, they digest easily and easier than walnuts and almonds. They provide enormous energy, this proves its excellent health benefit.  It is also worthy to note that its nutritional value is similar to that of almonds.

Be that as it may, hazelnuts provide much calories, Vitamins B₁, fats and folates than almonds while almonds surpass hazelnuts in proteins, calcium, phosphorus, iron and niacin.

Hazelnut is quite rich in fats (about 62%), vitamin B₁ and B₆ and minerals. Protein content is about 13%. Compared with other nuts, hazelnuts contain virtually no provitamin A and vitamin C. That is to say that they are relatively poor in carbohydrates and this makes it a good recommendation for athletes and those involved in physical activity

Talking about its indications; according to Dr. Valnet, a French phytotherapist, he made some points which reveals the benefits of hazelnuts in terminating the formation of kidney stones. Therefore, this makes them a regular part of the diet especially those suffering from renal lithiasis. This food is highly recommended for everybody and this is because of the enormous health benefits of hazelnut.

To a diabetic diet, hazelnuts make a good complement. This is because they are low in carbohydrates and also a good source of energy.

Preparation and Use

1. Raw: If they are to be eaten raw, they should be chewed properly whether dried or fresh from the tree.
2. Hazelnut oil: Very little amount is used as they easily become rancid.
3. Roasted: For most individuals, hazelnuts are easier to digest when roasted. Roasted hazelnuts also taste better than raw.
4. Horchata: It takes up to 8 hours to soak hazelnuts properly. After soaking, they are mashed and mixed with water (get glass of water for every 30 g of hazelnuts) and then let this mixture remain soaked for another two (2) hours. After that, sieve to get your nutritious beverage called hazelnut horchata.

In general, consuming 30 to 68 grams of hazelnuts in a day will help improve heart condition. It is also worthy to note that hazelnuts high concentration regarding their antioxidant compounds, minerals and vitamins, provide some anti-cancer properties.

In conclusion, hazelnuts have health benefits such as regulating blood pressure, suppressing or reducing inflammation, lowering blood fat levels and other health benefits. Another health benefit of hazdelnut is that eating hazelnuts regularly help prevent kidney stones in particular those formed of urate.

Caution!

Individuals suffering from hypertension should avoid hazelnut since it is said they raise blood pressure due to the fact that they contain a poorly understood substance which can trigger hypertension. Regardless of  the benefits of hazelnut, one needs put into consideration, the importance of visiting a dietitian so as to avoid some unwanted health conditions especially when it comes to choosing what to eat and what not.

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Fidel Perez

A graduate of Computer Science and Information Management Technology. Diploma – Caregiving, Certificates – Dementia and Diabetes Awareness and Management. A researcher, blogger, songwriter, singer and acoustic guitarist. Born in an environment where natural talents such as healing are imparted at our natural birth. This natural talents of healing is the result of our genetic inheritance and the training from family environment.