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Surprisingly Health Benefits of Hazelnuts

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Surprisingly Health Benefits of Hazelnuts

Surprisingly Health Benefits of Hazelnuts

The scientific name of hazelnut is Corylus avellana. This name is the botanical name of the hazelnut tree. Very few varieties of hazelnuts are growing in our climate. Hazelnuts are native to Western and Eastern Asia especially. It is a species of flowering plant in the birch family. Turkey is the largest world country in the best production of hazelnuts. Along with this country, Greece, the U.S., Italy, and Spain are the best in the world market. A quarter of the world’s crop is being used by the Italian company that makes Nutella and other chocolate hazelnut combinations. Hazelnut originates from the temperate areas of North America, Europe, and Asia. The kernel of a hazeltree is known as a hazelnut. Hazelnut is not easily found in the Himalayas.

Color: Cream to a tan-colored interior with reddish brown to dark brown in color.
Shape: A hazelnut cob is roughly spherical to oval in shape, and a fibrous husk surrounds a smooth shell.
Size:  A typical hazelnut is about 15 to 25 mm long and 10 to 15 mm in diameter. The fibret is more elongated about twice as long as its diameter.
Flavor:  Hazelnuts have a nutty flavor with characteristics of sweet, musty, and earthy in taste. Fibertone is a naturally occurring ketone found in hazelnut oil.

Nutrients

Hazelnuts are very beneficial and important for the human body as they are fully packed with incredible and healthy nutrients. These nuts are perfectly edible. These are important sources of anti-oxidants and manganese.

One cup (100 g) of hazelnuts contains the following nutrient content:

  • Calories 628
  • Total fat 61 g
  • Protein 15 g
  • Vitamin B6 30% of the daily value
  • Vitamin C 10% of the daily value
  • Iron 26% of the daily value
  • Calcium 11% of the daily value
  • Carbohydrates 4.7 g
  • Magnesium 40% of the daily value
  • Vitamin E 21% of the daily value
  • Manganese 87% of the daily value
  • Fiber 2.7 g
How to grow hazelnut?
Hazelnuts are relatively quick and easy to grow. Hazelnuts do not require as much space as other nuts required. Hazelnut trees (also known as fiberts) only take about 3 to 5 years until the first harvest comes. Hazelnuts produce sweet, delicious nuts each summer. The conditions required for the best growth of hazelnuts are full-sun location and well-draining soil. Hazelnuts are attractive as individual plants. Hazelnuts can be planted 10 to 12 feet apart. This is a perennial crop and their is a significant amount of profit potential in hazel nuts specially in the Upper Midwest. Hazelnuts are self-incompatible male and female flowers that bloom at different times. They have the same separate male and female flowers on the same tree. It is very important to keep your nuts weed-free so that they do not have to fight for light and nutrition.

Healthy Benefits of Hazelnuts

Hazelnuts are incredibly nutritious and easy to enjoy in a different number of recipes. Hazelnut helps you to manage your heart health. Hazelnuts can also be used for snacking.

Benefits heart health

Eating nuts has been shown to protect the heart. Hazelnuts contain high amounts of antioxidants and healthy fats that may increase antioxidant potential and lower cholesterol levels in your blood. People with a diet of hazelnuts also experience improvement in artery health and inflammation markers in the blood.

Also, the presence of high content of fatty acids, antioxidants, potassium, dietary fiber, and magnesium in hazelnuts helps to normalize blood pressure.

Reduces inflammation

A high content of healthy fats present in hazelnuts has been linked to reducing inflammatory markers. More studies conclude that eating only hazelnuts is not enough. In order to reduce inclination, it is also important to follow a calorie-controlled diet.

Reduce cancer risk

Among all the nuts, hazelnuts have the highest concentration of a category of antioxidant compounds known as Proanthocyanidins. High concentrations of antioxidant compounds, minerals, and vitamins could have some anti-cancer properties. Also, protect against oxidative stress.

Enrichment of Anti-oxidant

 Antioxidants protect the body from oxidative stress which can promote cancer, heart disease, and aging and can cause damage to the cell structure. Eating hazelnuts with or without the skin, significant degrees of oxidative stress compared to not eating hazelnuts. The most abundant antioxidants present in hazelnuts are phenolic compounds. They help to reduce blood cholesterol and inflammation. Hazelnuts also benefit heart health and protect against cancer.

Lower blood sugar level

Hazelnuts help to lower your blood sugar level and increase insulin sensitivity. Insulin sensitivity plays a key role in the development of type 2 diabetes.

Improving sperm count

Consuming more nuts, including hazelnuts may help you to increase sperm production. It also helps you to improve the sperm quality.

Side effects of hazelnut

Some people are allergic to hazelnuts and have had serious allergic reactions including:

  • Breathing problems
  • Patients with hay fever should avoid the hazelnut
  • Patients with tree pollen allergy also avoid hazelnuts

FAQ

What are the benefits of eating hazelnuts?

Because hazelnuts are a fantastic source of healthful nutrients, they are essential and useful to the human body. Benefits of eating hazelnuts for health include: promoting regular bowel movements; decreasing weight gain; preventing cell damage; lowering cholesterol; enhancing insulin sensitivity; promoting heart health; reducing inflammation; and increasing sperm count.

How many hazelnuts should I eat a day?

The recommended intake of hazelnuts is around 1-2 ounces per day. Hazelnuts weigh about 28.35g, or roughly 15-20 nuts, per ounce, however, if you are attempting to keep a close eye on your caloric intake, it is better to weigh out your amounts.

Muhib Hafeez

Muhib Hafeez

Nutrition, health, food & wellness! This is my jam. I’m here to help you put together some healthy meals, kick the junk food habit if you’re struggling, and help you find fitness that fits into your lifestyle. My nutritional advice is simple. Eat whole foods, mostly plants, and mostly from the ground

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Muhib

Nutrition, health, food & wellness! This is my jam. I’m here to help you put together some healthy meals, kick the junk food habit if you’re struggling, and help you find fitness that fits into your lifestyle. My nutritional advice is simple. Eat whole foods, mostly plants, and mostly from the ground

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