The health benefits of hazelnuts — 7 proven facts
Hazelnuts are a type of hazelnut. A large fruit of one of the 3 types of hazel shrub – Pontic, large or ordinary.
Like other nuts, hazelnuts are rich in protein, fatty acids and antioxidants, which determine its beneficial properties. With regular use, it can prevent the development of many diseases in the body and even provide prevention of malignant neoplasms.
How it is useful – 7 theses
Below are the 7 main facts about the benefits of hazelnuts for our health (based on evidence).
1. Has a rich composition
In 100 grams of hazelnuts contains 628 calories, as well as the following biologically active substances:
| Component Name | Approximate percentage of daily requirement (per 100 grams) |
| proteins | 20 % |
| fats | 110 % |
| dietary fiber | 30 % |
| Vitamin B1 | 20 % |
| Vitamin B2 | 6 % |
| Vitamin B4 | 9 % |
| Vitamin B5 | 23 % |
| Vitamin B6 | 28 % |
| Vitamin B9 | 29 % |
| Vitamin C | 2 % |
| Vitamin E | 136 % |
| Vitamin K | 12 % |
| vitamin PP | 26 % |
| potassium | 29 % |
| calcium | 17 % |
| magnesium | 43 % |
| phosphorus | 37 % |
| iron | 17% |
| manganese | 309 % |
| cobalt | 123 % |
| selenium | 4 % |
| chrome | 340 % |
| zinc | 20 % |
A significant part of the energy value is accounted for by valuable poly- and monounsaturated fatty acids (oleic, linoleic, palmitic, stearic, myristic, etc.). These substances have pronounced antioxidant and anti-inflammatory activity, prevent the formation of cancer and a number of chronic diseases.
2. It has an antioxidant effect
Hazelnut fruits are saturated with antioxidant substances that protect the body's cells from the effects of free radicals. Free radicals may cause
death or malignant degeneration of tissues, increase the likelihood of developing chronic pathologies.
The most valuable antioxidants of hazelnuts are phenolic compounds. According to experts from Italy, they reduce the level of cholesterol in the blood and the intensity of chronic inflammation of the artery walls.
It is important to note that a significant part of the antioxidants is concentrated in the nut skin. Any heat treatment (even short roasting) leads leads to a complete loss of antioxidants and, as a result, their medicinal properties.
3. Improves the health of the heart and blood vessels
According to the data American experts, the use of any nuts has a beneficial effect on the health of the cardiovascular system.
Due to the abundance of antioxidants, hazelnuts capable reduce concentration total cholesterol (including LDL and TAG) in the blood.
Nuts also improve metabolism in the endothelium of the arterial walls, which significantly reduces the risk of atherosclerotic plaque formation (even with initially elevated blood cholesterol levels).
The main healing property of the nut is the prevention of the development of diseases associated with atherosclerosis (coronary heart disease, myocardial infarction, stroke, chronic cerebral ischemia).
4. Reduces blood pressure
Reduce blood pressure the following components of hazelnuts: fatty acids,
fiber
, potassium and magnesium. These nutrients effectively reduce blood pressure levels and can be used prophylactically to reduce the risk of hypertension.
Especially high efficiency is noted with pre-existing hypertension. The product can be used in conjunction with medications (to reduce their dose).
5. Fighting cancer
Hazelnuts – leader
(compared to other nuts) in terms of the content of proanthocyanidins in the composition.
This group of biologically active substances has the ability to not only prevent, but also assist in the treatment of certain forms of cancer.
Proven to date ( 1 , 2 ) the effectiveness of nuts in order to prevent and improve the course of malignant tumors of the following organs:
- Cervix in women;
- Mammary glands;
- Liver;
- Rectum;
- Of the colon.
However, it is important to note that almost all studies were conducted in the laboratory, there were no tests on humans or animals.
6. Reduces blood sugar levels
Like all nuts, hazelnuts reduces
the concentration of sugar in the blood. It increases the sensitivity of peripheral receptor complexes (on muscle and adipose tissue) to insulin, which contributes to a more efficient and rapid utilization of glucose from the blood.
Several biologically active substances in the composition are responsible for the therapeutic effect at once: fiber, antioxidants, magnesium and manganese. However, oleic acid plays a special role.
According to the information scientists from Ireland, an increase in oleic acid in the diet leads to a decrease in blood sugar concentration (on an empty stomach and after meals).
Hazelnuts can be used to prevent the early development of type II diabetes mellitus, as well as for the treatment of this disease. The effect is expressed equally in both men and women, since the nut does not interfere with the hormonal mechanisms of regulation of adipose tissue volume and blood glucose levels.
7. Improves digestion
Hazelnuts – rich source
dietary fiber.
An adequate level of fiber in the body has a positive effect on the functional state of the intestine : improves contractility of smooth muscle fibers, accelerates the advancement of fecal masses, ensures their timely evacuation.
Part of the dietary fiber in its unchanged form reaches the distal parts of the large intestine, where it is actively fermented by friendly microorganisms. As a result, there is an increase in their number, and the growth and reproduction of pathogenic representatives is suppressed.
Also, a number of substances (for example, butyrate) are released during fermentation, which improve metabolic processes in colonocytes, reducing the risk of their malignant transformation.
Possible harm
In case of excessive consumption or the presence of individual characteristics of the body, hazelnuts can cause harm. The most frequently reported side effects include:
- Exacerbation of chronic diseases of the digestive system. Hazelnuts contain a number of irritating substances that can cause an exacerbation of gastritis, duodenitis, peptic ulcer of the stomach and duodenum, as well as other diseases. For prevention purposes, it is recommended to eat nuts together with any other food during the daytime.
- Dyspeptic disorders. Develop when taking large amounts of fiber and protein, which alter the contractile activity of the smooth muscles of the intestinal wall, activate the processes of putrefaction and fermentation. The deviation usually manifests itself in the form of diarrhea, bloating or pain in the lower parts, nausea, less often – vomiting and epigastric pain.
- Allergic reactions. Occur quite often and are usually characterized by severe course (anaphylactic shock, angioedema). In the presence of allergic pathologies in the past, hazelnuts are contraindicated.
In moderate amounts, hazelnuts are allowed to be consumed by pregnant women. None of the studies revealed harm to the fetus or to the child in the first years of life.
How to use it correctly?
Hazelnuts are preferably taken raw. Fried and dried hazelnuts have a much smaller amount of vitamins and antioxidant substances in their composition.
Daily allowance is:
- For adults from 30 to 50 grams (in 1-2 doses);
- For pregnant women and children – from 20 to 30 grams per day.
Nuts are recommended to be consumed during the daytime (lunch, afternoon snack) or in the morning, but with the obligatory addition of any other food. This tactic reduces the likelihood of irritating effects of nuts on the mucous membranes of the gastrointestinal tract.
Eating nuts in the evening (at night) can lead to overload of the digestive system and sleep disturbance.
Hazelnuts are perfectly combined with fruits and vegetables, and serve as an addition to dairy and confectionery products. Nuts are often served with poultry and beef.
Nut-based products
Hazelnuts have become firmly established not only in the culinary business, but also in traditional medicine. Many recipes have been developed based on it. Let's consider individual options:
- Tincture . To prepare a tincture on hazelnuts, it is necessary to grind 50 grams of aloe leaves, pour 1,500 ml of vodka, place in a glass container with a tight lid, let it brew for 24 hours. Then add 150 grams of honey and 250 grams of peeled hazelnuts to the tincture. Let it brew again for 20-25 days (in a dark, cool place). Take the tincture prepared according to the recipe 1-2 times a day (1-2 tablespoons each) in order to strengthening the immune system and improve cardiovascular health.
- Oil . It is manufactured in industrial conditions. Hazelnut oil contains valuable biologically active substances and is abundant in fatty acids. Regular addition of oil to salads can reduce the risk of developing certain chronic diseases.
- Milk and nut drink . Carefully grind 25 grams of fresh hazelnuts (in a coffee grinder or blender), pour 200 ml of preheated (up to 70-90 degrees) milk. Mix thoroughly and let stand for 4-5 minutes. Take 200 ml 2 times a day during acute inflammatory diseases of the upper respiratory tract.
Conclusion
Thus, hazelnuts are rich in vitamins, minerals, valuable fatty acids, fiber and antioxidants.
With its regular use, the work of the cardiovascular, digestive and endocrine systems improves, malignant tumors of any localization are less common.
