Unveiling the Nutritional Value of Hazelnuts: How This Nut Can Enhance Your Skin Health and Provide Essential Advantages
Have you ever tried hazelnuts?
If not, then you should give it a try. Hazelnuts grow in clusters on the hazelnut tree in temperate zones globally. The outer husk opens as the nut ripens, revealing the hard and smooth hazel-coloured shell. Relying on the area globally, they are mechanically harvested. It is known for being one of the oldest crops; hazelnuts are produced in countries that include Italy, Turkey, the USA, and Georgia. It is also called cobnuts or filberts; these rich grape-sized nuts are well marketed in the kernels that will be roasted, natural, or further processed into diced, sliced, paste, or butter. These nuts are majorly used in baked goods but these are increasingly being used in sides, salads, ice cream, or snack items. Let’s dig deeper and find out more about the various advantages of hazelnuts.
Health Benefits of Consuming Hazelnuts
hazelnut benefits that you should be aware of too are:
1) It is packed with healthy antioxidants
Hazelnuts are not only delicious but are great for your health, too. The seven crucial
Hazelnuts, especially whole, unroasted nuts, are loaded with healthy antioxidants. Phenolic compounds are the main antioxidants that are found in these nuts. Also, studies reveal that consuming whole nuts for 8 weeks can improve your health. These antioxidants will protect your body against the oxidative stress that is caused by free radicals. It will help in reducing inflammation and keep cholesterol levels at bay.
2) It improves cardiac health
One of the main benefits of hazelnut is that it is important for your overall health improvement. The presence of antioxidants and healthy fats in these nuts will reduce the risk of high cholesterol, thereby keeping your arteries in good health. Also, studies have found that hazelnuts will help in lowering bad LDL levels while maintaining good HDL and triglycerides at a good level. Moreover, these nuts will reduce your risk of cardiac ailments like strokes.
3) It controls inflammation
The presence of antioxidants and healthy fats in these nuts will help in bringing down the high-sensitivity C-reactive protein levels that will cause inflammation. According to the research, consuming about 40–60 grams of hazelnuts each day will bring about a marked reduction in inflammatory responses in healthy and obese people. You should include hazelnuts with a healthy diet and lifestyle to achieve the best results.
4) It regulates blood sugar levels
One of the main benefits of consuming hazelnuts in your diet is that it impacts the fasting blood sugar levels in Type 2 diabetes. The presence of some omega-9 fatty acids will help regulate blood sugar levels.
5) It reduces the risk of cancer
Hazelnuts have Proanthocyanidis, which is well-known for their cancer-fighting properties and is found in most of the hazelnuts as compared to the other nuts. However, consuming hazelnuts regularly will help reduce your risk of certain cancers, such as breast and liver cancer, by protecting your cells against oxidative stress.
6) It helps in managing weight
As we don’t know if hazelnuts will help in weight loss, what we do is that hazelnuts will reduce the process of weight gain. According to the research, people who include hazelnuts in their diet were at lesser risk of issues like obesity and overweight than the people who didn’t have. Furthermore, along with a proper diet, you can also consume energy bars that give you instant energy to do the intense workout through which you will be able to maintain weight.
How do Hazelnuts benefit Females?
1) It improves skin radiance
The presence of Vitamin E in hazelnuts is vital to produce collagen. It promotes hair and skin growth. By consuming them in moderation, females and males can achieve radiant skin, which makes it supple and soft.
2) It prevents damage from UV rays
By incorporating Hazelnuts in your diet daily will protect your skin from the damaging effects of UV rays by acting as a natural sunscreen. You can massage a few drops of avocado or sesame into the skin for everyday UV protection.
3) It strengthens your hair
Massaging hazelnut extract oil will help in making your hair strong and lustrous. You can massage the oil on the scalp and leave it overnight. You can wash the oil by following a morning routine for strong hair roots. It also treats split ends and protects against damaged and dry hair.
4) It reduces acne
Hazelnuts are an excellent scrub for the skin with the coffee beans, and crushing one teaspoon of roasted hazelnuts will combine them with one-half teaspoon of coffee powder.
The Nutritional Value of Hazelnuts
Hazelnuts' nutritional value is high as they are packed with various nutrients that offer various health benefits. About 20 pieces of hazelnut contain the following nutrients:
Calories-176g
Fat- 17g
Protein- 4.2g
Carbohydrates- 4.7g
Fibre- 2.7g
It includes a decent percentage of the recommended dietary intake of these nutrients per day:
Vitamin E: 21%
Copper- 24%
Manganese- 87%
Thiamine and magnesium: 12%
Culinary Uses of Hazelnuts
Hazelnuts are used in various culinary uses. Let’s look at several uses of hazelnuts:
1) Nut Butter: Hazelnut butter is a flavorful alternative to peanut or almond butter.
2) Baking: In baking, they add a nutty flavor and texture to the cakes, cookies, and breads.
3) Desserts: Hazelnuts are a key ingredient and are used in famous desserts like truffles, pralines, and Nutella.
4) Salads: Toasted or chopped hazelnuts offer a delightful crunch in salads.
Types of Hazelnuts
There are various hazelnuts including the American hazelnut, the European hazelnut, and the more specialized varieties such as the cobnut and filbert. Each type will have distinct flavor sizes and profiles.
What are antioxidants?
Antioxidants are substances that will help in protecting the body’s cells against damage that is caused by free radicals. Free radicals are highly reactive molecules that can cause oxidative stress, which leads to several health problems and accelerates aging.
Hazelnuts are well known to be a good source of antioxidants. They also contain various types of antioxidants, and they include;
1) Phenolic Compounds: Hazelnuts contain various phenolic compounds, like flavonoids and phenolic acids. These compounds have strong antioxidant properties and will help neutralize free radicals in the body.
2) Vitamin E: Hazelnuts are rich in Vitamin E, specifically in the form of alpha-tocopherol, a soluble antioxidant that helps protect cells from oxidative damage.
3) Proanthocyanidins: Hazelnuts contain proanthocyanidins which are a type of flavonoid and are potent antioxidants that can scavenge free radicals and protect cells from damage.
4) Carotenoids: Carotenoids in smaller amounts are compared to the other antioxidants in hazelnuts, and they do contain carotenoids such as lutein. They are well-known for their antioxidant properties, and they play a role in maintaining overall well-being.
By consuming hazelnuts, you can benefit from these natural antioxidants that will promote good health and reduce oxidative stress. It is worth noting that the particular antioxidant content will vary depending on factors like the variety of growing conditions and hazelnuts.
The Role Of Healthy Fats in Hazelnuts
Healthy fats are also known as unsaturated fats and are the types of dietary fats that are beneficial to our health if consumed in moderation. These fats are considered unhealthy as they can have positive effects on our cardiovascular system, cholesterol levels, and overall well-being. Hazelnuts are a good source of healthy fats. The types of healthy fats found in hazelnuts include;
1) Polysaturated Fats: Hazelnuts contain polyunsaturated fats, which include both omega-6 and omega-3 fatty acids.
2) Monosaturated Fats: Hazelnuts are rich in monosaturated fats that are specifically oleic acid. It will help in improving heart health by reducing LDL levels.
3) Omega 6 Fatty Acids: Hazelnuts contain omega-6 fatty acids, more specifically linoleic acid. While omega-6 fatty acids are essential, it’s vital to maintain a well-balanced ratio of omega-6 to omega-3 fatty acids in the diet for optimal health.
Incorporating hazelnuts is a part of a balanced diet and is beneficial for obtaining these healthy fats. Moreover, it’s crucial to intake hazelnuts in moderation due to their calorie density. A handful of hazelnuts each day will provide you with the nutritional benefits of healthy fats without excessive calorie consumption.
How do hazelnuts manage your blood sugar levels?
Hazelnuts manage your blood sugar levels by influencing insulin sensitivity while reducing your blood sugar levels.
1) High Fiber Content: Hazelnuts are rich in dietary fiber, including both soluble and insoluble fibers. Fiber slows down the absorption of sugars in the digestive system, which will help in regulating blood sugar levels.
2) Healthy Fats: Hazelnuts have primarily healthy monounsaturated fats that have been linked with improved insulin sensitivity and improved blood sugar regulation.
Why should you add hazelnuts to your diet?
Discover the delicious dishes that can be made with hazelnuts, from sweet treats to savory entrees that will make your taste buds fall in love with the dishes.
Homemade Nutella Spread
Savory Hazelnut Pesto Sauce
Chocolate-Hazelnut Cake
Experience the unique flavor of hazelnuts in all its glory with these convenient recipes. Whether If you are looking for a rapid meal, then there is something for everyone. You can also impress your friends and family with these delicious creations made by using this versatile nut, and you can have fun experimenting in the kitchen while making unforgettable meals.
Each recipe is sure to delight your senses and bring joy to any gathering!
Wrapping It Up
Hazelnuts are a high source of vital nutrients such as Vitamins B,C, and E. Also, it has magnesium, potassium, and iron. Enjoying the flavor of hazelnuts is convenient when you know how to buy and store them properly. While looking to buy hazelnuts, then look for the ones that have a uniform color and are free from blemishes. Once you’ve brought the nuts, store them in an airtight container in a cool place. For maximum freshness, you can also freeze the nuts for up to six months. Whether you are looking for a healthy snack with the nutritional benefits of hazelnuts or a way to add new flavors to your recipes, hazelnuts are a perfect choice for everyone.
