Nuts About Hazelnuts: Why They Should Be a Part of Your Diet

Nuts are a vital part of a healthy diet due to their provision of essential vitamins, minerals, healthy fats, and different antioxidants. However, one nut that is often overlooked for its pleasing taste and several health benefits is the hazelnut. This article explores the reasons why hazelnuts should be part of a diet, their nutritional composition, health benefits, and ways of incorporating hazelnuts into a diet for improved health.

Nutritional Profile:

Hazelnuts are rich in essential nutrients that support optimal health. One ounce (which contains around 21 hazelnuts) of this nut consists of:

• 176 calories
• 4 grams of protein
• 2 grams of fiber
• 9 grams of carbohydrate
• 17 grams of fat
• 4 milligrams of vitamin E (21% of the recommended daily intake)
• 23 milligrams of magnesium (6% of the recommended daily intake)
• 46 milligrams of calcium (5% of the recommended daily intake)
• 55 milligrams of phosphorus (5% of the recommended daily intake)
• 2 micrograms of vitamin K (3% of the recommended daily intake)

Besides these vitamins and minerals, hazelnuts are a significant source of both monounsaturated and polyunsaturated fats, and these healthy fats are associated with a host of health benefits, including mitigating the risk of heart disease and stroke.

Health Benefits:

1. Reduced Risk of Heart Disease:

Hazelnuts contain healthy fats, namely monounsaturated and polyunsaturated fats, that lessen low-density lipoprotein (bad) cholesterol and increase high-density lipoprotein (good) cholesterol, reducing the risk of heart disease.

A research study by European Journal of Clinical Nutrition discovered the people who ate a diet enriched with hazelnuts experienced a reduction of LDL cholesterol levels while also experiencing an increase in HDL cholesterol levels.

2. Improved Brain Function:

Vitamin E is a crucial antioxidant required to maintain optimal brain function, and hazelnuts are a tremendous source of this vitamin. Vitamin E helps safeguard the brain against oxidative stress triggered by free radicals that could harm brain cells and cause cognitive deterioration.

Additionally, hazelnuts are rich in folate and magnesium, essential for optimal brain functioning. Folate helps lessen inflammation in the brain, whereas magnesium improves memory and cognitive function.

3. Reduced Inflammation:

Antioxidants found in hazelnuts help curtail inflammation, decrease oxidative stress and prevent long-lasting health conditions like heart disease, cancer, and Alzheimer’s disease.

Several studies have shown that a diet high in antioxidants helps to reduce inflammation and protect against chronic diseases. The antioxidants found in hazelnuts help to neutralize free radicals and prevent cell damage.

4. Improved Digestion:

Fiber is an essential digestive system regulator, helps in the prevention of constipation and promotes the growth of beneficial gut bacteria, and hazelnuts are high in dietary fiber, aiding optimal digestion.

Additionally, hazelnuts contain prebiotic fibers, which promote the growth of beneficial bacteria in the gut. These bacteria play a significant role in digestion and reducing inflammation in the digestive system.

5. Reduced Risk of Cancer:

Hazelnut antioxidants help prevent cell damage, which could lead to cancer. According to a study published in the Journal of Nutrition and Cancer, consuming hazelnuts could help in reducing colon cancer risk.

Besides antioxidants, hazelnuts contain phytochemicals like quercetin and kaempferol, which have anti-cancer properties.

Incorporating Hazelnuts into Your Diet:

There are many ways to incorporate hazelnuts into a diet. Some possible ways include:

• Snacking on raw hazelnuts
• Adding hazelnuts to salad
• Preparing hazelnut butter
• Making hazelnut milk
• Using hazelnuts for baking

Raw hazelnuts can be snacked on, either at the office or on-the-go. Chopped hazelnuts are an excellent addition to salads, bringing a unique flavor and texture. Hazelnut butter is an alternative to peanut butter and can be spread on toast or apple slices as a healthy snack. Hazelnut milk is a dairy-free substitute for milk, which can be easily made at home and used for smoothies or other recipes that require milk. Hazelnuts are versatile and can be used in different baking recipes, including cakes, bread, and cookies, among others, to add extra flavor and texture.

Conclusion:

To enhance health and enjoy the pleasures of an adaptable nut, hazelnuts are an effective option. They offer nutritional compositions such as vitamins and minerals, healthy fats, and antioxidants. They also offer widespread health benefits that include mitigating the risk of heart disease, improving brain function, and reducing inflammation.

Hazelnuts can be incorporated into a diet by snacking on raw hazelnuts, adding them to salads, making hazelnut butter or milk, or using them for baking. By consuming hazelnuts, one can experience an improved state of health as well as relish their taste and versatility.