A brown-colored exotic fruit, hazelnut is a very popular confectionery must-have ingredient, in milkshakes, coffee, pastries, and cookies. The nut from large multi-stemmed shrubs or small trees, hazelnut is the main crop and is grown in large quantities in Italy, Spain, Portugal, and Turkey. Raw or roasted, they can be relished in any form. Besides the amazing taste, these nuts are a fabulous source of nutrition and contain health-beneficial unsaturated fatty acids, protein, fibres, B vitamins, phytochemicals, and some essential micronutrients like calcium, magnesium, potassium, selenium, and polyphenols. The article deals with some amazing hazelnut benefits for health, skin, and hair.
Also Read: Hazelnuts For Health: Scrumptious Baked Recipes With These Nutritious Kernels
What Is The Nutritional Power Of Hazelnuts?
Macronutrients are essential vitamins and minerals considered extremely vital for overall health. One of the most significant benefits of adding hazelnut to your diet is that it is a source of many micronutrients that help to reduce the risk of chronic diseases like diabetes, Alzheimer's, cancer, heart, and major liver disorders.
Hazelnut Health Benefits
Here are some health benefits the nut offers:
Aids Digestion
Polyphenol compounds, dietary fiber, and unsaturated fatty acids present in hazelnuts increase the number of microbes in the gut and improve gastrointestinal health. It helps to soothe problems with irritable bowel syndromes and constipation.
Improves Heart Health
Regular consumption of hazelnuts decreases the cholesterol level in the body. Imbued with high amounts of oleic acid, which is good for the heart, these nuts can mitigate the chances of a heart attack.
Reduces Inflammation
Monounsaturated fatty acids and several other healthy nutrients present in hazelnuts can reduce inflammation and oxidative stress in the body. This alleviates the risk of ailments that can be caused due to long-term inflammation.
Boosts Immunity
Hazelnut and its extracts have been known to boost the body's overall immune functioning. Powerful phenolic compounds and the antioxidant properties of hazelnuts protect the body from bacterial and viral infections and decrease the risk of several diseases.
Fosters Brain Health
Components like tryptophan and tyrosine can let the central nervous system function effectively. These essential amino acids found in rare foods produce serotonin which can impact behaviour, and depressive disorders and aid overall cognition as well.
Strengthen Bones
Hazelnut is loaded with essential vitamins and minerals like magnesium, calcium, iron, and potassium. All these contribute to improving bone health and decreasing the risk of osteoporosis.
Improves Fertility
Foods rich in protein, lipids, and antioxidants are known to help improve fertility in women. Since hazelnuts are a good source of these nutrients and also contain minerals like selenium, iron, zinc, and calcium, they play a major role in enhancing the fertility ratio in women.
Nutrient Powerhouse
Hazelnut butter is packed with essential nutrients such as vitamins, minerals, and antioxidants. It contains vitamin E, a potent antioxidant that safeguards cells from oxidative damage. Additionally, hazelnut butter provides essential minerals like iron, magnesium, and copper, optimizing overall health and well-being.
Heart Healthy
Hazelnut butter is an impressive source of essential fatty acids such as monounsaturated and polyunsaturated fats. These fats can help lower LDL (low-density lipoprotein) cholesterol levels while increasing HDL (high-density lipoprotein) cholesterol levels. Maintaining a healthy balance of these cholesterol types is vital for cardiovascular health and reducing the risk of heart disease.
Bolsters Energy
This super tasty butter is an excellent source of energy due to its wealth of nutrients like healthy fats, protein, and fibre. The protein content supports in muscle repair and maintenance, while the fibre content promotes a feeling of fullness and aids in digestion. Including hazelnut butter in your diet may help control appetite, reduce overeating, and contribute to weight management.
Prevents Hair Loss
Hazelnuts, being a rich source of Vitamin E, are a boon for people to have issues with hair growth. High amounts of protein, zinc, and selenium present in nuts improve scalp health, prevent hair loss, and cure alopecia areata.
Protects From Sun Damage
Due to its skin healing benefits, hazelnut oil is widely used in the cosmetic industry. It is high in phenolic compounds like tannins, antioxidants, Vitamin E, and flavonoids which enhance skin health. Phenolic compounds help slow down signs of ageing, protect the skin from sun damage, and combat wrinkles, and acne problems.
How To Add Hazelnuts To The Diet?
To derive the best benefits of these nuts, it is always great to have them with skin on. Try adding them to your diet in the following easy ways:
Raw Hazelnuts: Just like other nuts, hazelnuts can be eaten raw and as a standalone snack. Moreover, they can be added to salads too. Since they have a peculiar taste, to bring their sweeter side, you can roast them easily.
Ground hazelnuts: - By roasting them and grinding them into powder, they can be sprinkled into many dishes.
Hazelnut Spreads: Hazelnut spreads are indeed a fabulous way to eat them. However, store-bought hazelnut spreads and chocolates have high sugar content. Thus, you can buy unsweetened versions.
Hazelnut Syrups: Another way to add hazelnut into food is by adding delicious hazelnut syrup to your coffee and beverages. It can be relished occasionally as it is high in sugar content.
How To Roast Hazelnuts?
When you roast hazelnuts, there is a sweet and crunchy flavour that you get which may be more appealing to the taste buds. If you are wondering how to roast them at home, follow these steps:
- Take a non-stick dry skillet and heat it over medium-low or medium heat
- Add about 1 cup of nuts at one time
- Roast for about five minutes until they are golden brown
- Most of the skin starts to naturally peel off when they get roasted
- Hazelnut skin comes with a lot of healthy nutrition so the skin can be left intact
- Let them cool and then transfer them to an airtight jar
Side Effects
Though hazelnuts are considered one of the healthiest nuts on earth, they can be harmful and cause allergic reactions in some people. One of the severe issues of allergies caused by this nut is anaphylaxis-a fatal breathing problem. Therefore, always check for allergies before consuming this crunchy nutritious nut.
Frequently Asked Questions
What Are The Key Health Benefits Of Hazelnuts?
Hazelnuts are rich in healthy fats, vitamins, and minerals, promoting heart health and improving cholesterol levels. Antioxidants are also present in these nuts that can help protect against oxidative stress.
Can People With Nut Allergies Eat Hazelnuts?
No, individuals with nut allergies should avoid hazelnuts, as they can trigger allergic reactions like other tree nuts.
How Should Hazelnuts Be Stored?
Hazelnuts should be stored in an airtight container. They can become rancid in humid places and then may not be safe for consumption. For longer shelf life, they can be refrigerated too.
What Is The Difference Between Raw And Roasted Hazelnuts?
Raw hazelnuts are unprocessed and have a mild flavor, while roasted hazelnuts are toasted, enhancing their nutty taste and aroma. They are easy to digest when roasted as compared to raw ones.
Can Hazelnuts Be Used In Cooking And Baking?
Hazelnuts can be used whole, chopped, or ground in various dishes, including salads, desserts, and sauces. They also make a delicious addition to granola and homemade ice creams.
(This content is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile, Preeti Sharma
Preeti Sharma has a Master's in Electronic Media and Mass Communication and certification in short-term writing from Florida. With close to a decade of experience, she specializes in crafting engaging blogs on beauty, veterinary care, and healthy cooking. Preeti is proficient in video editing tools and produces captivating and informative content across multiple platforms.
