6 Benefits of Raw Hazelnuts

Hazelnuts, also called hazelnuts or coconuts, grow in clusters on the hazelnut tree. They are sold in shell or seed form. The hazelnut is the size of a grape and has a sweet and rich taste.

Hazelnut is a type of tree nut. They can be eaten raw or roasted, with or without the shell (the shell between the seed and the hard shell).

Hazelnuts are a source of important nutrients such as protein, folate and vitamin E. arginine (an amino acid) and more. Nuts such as hazelnuts have health benefits. In 2003, the Food and Drug Administration (FDA) approved the claim that hazelnut consumption is associated with a reduced risk of heart disease.

In this article, the benefits of eating hazelnuts, the nutritional values ​​of hazelnuts, what can reduce the nutritional value of hazelnuts and who should not eat hazelnuts will be discussed.

Benefits of Chewing Raw Hazelnuts

In addition to being delicious and sodium-free, hazelnuts also have many health benefits.

Nutrition

Hazelnuts are a source of various vitamins, minerals, phytosterols and antioxidants:

• dietary fiber
• plant based protein
• monounsaturated And polyunsaturated fats (“healthy fats”)
• Vitamin E
• Copper
• Manganese
• Vitamin B6
• Magnesium
• Thiamine
• Calcium
• Selenium
• Phosphorus
• arginine
• Potassium
• niacin
• Folic acid

weight management

Long-term consumption of nuts has been associated with lower weight gain and lower risk of overweight or obesity.

Suggested reasons for this link are:

• The amount of protein and fiber in hazelnuts may increase satiety (feeling of fullness).
• Unsaturated fats can increase oxidation (the change in chemicals caused by oxygen), which can lead to decreased fat accumulation in the body.
• Protein, fiber and unsaturated fat content may increase thermogenesis (heat production of the body) and energy expenditure at rest.
• Dietary fiber may suppress hunger by delaying gastric emptying and subsequent absorption.
• People who eat nuts regularly generally consume less meat and refined carbohydrates (both of which are associated with increased weight gain).

Reduced Cardiovascular Risk Factors

Frequent consumption of nuts has been associated with a lower risk of coronary heart disease (CHD) and reduced cardiovascular risk factors such as:

• Dyslipidemia (imbalance of lipids such as cholesterol in the blood)
• type 2 diabetes
• Metabolic syndrome (a combination of factors that leads to heart disease, stroke, and type 2 diabetes)

Some randomized controlled studies have found that hazelnut consumption may contribute to:

• Improve lipid profiles
• Reduce inflammation and oxidative stress
• Improve its function endothelium (thin membrane covering the inside of the heart and blood vessels)
• Reduce insulin resistance (when cells cannot take glucose from the blood for energy, the pancreas must produce more insulin to assist in this process)
• Help maintain healthy blood pressure

Hazelnuts, in particular, have also been linked to the prevention of CVD. It can protect monounsaturated fats, low-density lipoproteins (LDLs) from oxidation. They are also rich in bioactive substances that may be anti-inflammatory.atherogenic (plaque formation in the vessels) effects.

A Bayesian meta-analysis found that nut consumption may help lower LDL cholesterol (“bad cholesterol”) and lower total cholesterol. No significant effect on high-density lipoprotein (HDL) cholesterol (“good cholesterol”) was noted.

The positive effect of hazelnuts on lipid levels may be due to the fact that they are the second highest among hazelnuts in terms of monounsaturated fatty acids. Like olive oil, hazelnuts are rich in monounsaturated fatty acids and lower in omega-6 polyunsaturated and saturated fatty acids. Various micronutrients, bioactive substances, and dietary fiber content may also play a role.

Satisfies Hunger

Nuts such as hazelnuts can be very effective in satisfying your appetite because they are rich in fiber and protein. They can also replace snacks that have fewer health benefits.

Part of the Mediterranean Diet

Nuts, including hazelnuts, are an important part of the Mediterranean diet, which is a diet high in plant-based foods, whole grains, healthy fats such as olive oil, and low in dairy, fish, and poultry (and especially low in red meat). Avoiding processed foods.

In the Mediterranean diet, hazelnuts can be used in a variety of ways: whole (fresh or roasted), as flour for making bread or pasta, in desserts, or as oil.

digestive health

The insoluble fiber in hazelnuts can help the intestines absorb water and increase the amount of waste products, speeding up their passage and excretion. This may help prevent constipation and reduce the risk of developing some digestive cancers.

Nutritional Values ​​for a Handful of Hazelnuts

A 1-ounce or 28.35 gram (g) serving of hazelnuts (about 21 kernels) contains the following nutrients:

• Energy: 178 kilocalories (kcal)
• Protein: 4.25g
• Total lipid (fat): 17.2g
• Fatty acids, total saturated: 1.26g
• Fatty acids, total monounsaturated: 13 grams
• Fatty acids, total polyunsaturated: 2.24g
• Ash: 0.649g
• Carbs, with a difference: 4.73g
• Fiber, total diet: 2.75g
• Total including sugars, NLEA: 1.23g
• Sucrose: 1.19 grams
• Glucose: 0.02g
• fructose: 0.02g
• Starch: 0.136g
• Calcium, Ca: 32.3 milligrams (mg)
• Iron, Fe: 1.33mg
• Magnesium, Mg: 46.2 mg
• Phosphorus, P: 82.2 mg
• Potassium, K: 193mg
• Sodium, Na: 0mg
• Zinc, Zn: 0.695mg
• Copper, Cu: 0.488mg
• Manganese, Mn: 1.75mg
• Selenium, Se: 0.68 micrograms (mcg)
• Vitamin C, total ascorbic acid: 1.79mg
• Thiamine: 0.182mg
• riboflavin: 0.032 mg
• niacin: 0.51 mg
• Pantothenic acid: 0.26 mg
• Vitamin B6: 0.16 mg
• Folate, total: 32mcg
• Choline, total: 12.9 mg
• Betaine: 0.113mg
• Vitamin A, RAE: 0.284mcg
• carotene, beta: 3.12mcg
• Carotene, alpha: 0.851mcg
• Vitamin A, IU: 5.67 International Units (IU)
• Lutein + zeaxanthin: 26.1mcg
• Vitamin E (alpha-tocopherol): 4.25mg
• Tocopherol, beta: 0.094mg
• Vitamin K (phylloquinone): 4.03mcg

What Decreases the Nutritional Value of Hazelnuts?

Some studies have found that hazelnut shells are high in antioxidants. The skin comes off on its own after roasting and is usually removed and discarded. The authors of a 2023 study suggest that it may be beneficial to keep the peel on or consume it separately to preserve these antioxidants.

Salted nuts increase sodium intake, which may contribute to the development of high blood pressure. It can also dry out the mouth lining and cause mild inflammation. Try to look for unsalted nuts.

Nuts are often processed and incorporated into foods such as spreads or other desserts. Although nuts are nutritious, be careful about the following:

• Sugar
• Oil
• Salt
• Other less nutritious ingredients

Who Should Not Eat Hazelnuts?

Hazelnuts are part of the tree nut family, along with hazelnuts such as:

• Almond
• brazil nuts
• cashew nuts
• walnuts
• pistachios
• Walnut

Just because you’re allergic to one tree nut doesn’t necessarily mean you’ll be allergic to other tree nuts, but that’s often the case. Additionally, approximately 30% of people with peanut allergies also have a tree nut allergy.

If you are allergic to peanuts or other tree nuts, talk to your healthcare provider or allergist before consuming nuts. Similarly, if you are allergic to nuts, talk to your healthcare provider or allergist before consuming other tree nuts or peanuts.

If you’ve never tried hazelnuts before, start with a small amount to avoid a reaction. Eating too many nuts can lead to food toxicity, which can have symptoms ranging from mild to severe illness.

Myths About Who Should Not Eat Hazelnuts

People who once had this condition diverticulum Nuts and seeds should be avoided to prevent the formation of small sacs in the colon. diverticulitis (diverticulitis). This is no longer a general recommendation. The fiber in nuts and seeds is beneficial for intestinal health. If you have diverticula, talk to a healthcare professional about eating nuts.

There is some debate about whether eating high amounts of nuts will cause weight gain. Nuts are calorie-dense, so some recommendations recommend eating no more than a handful or two a day to prevent weight gain.

Some research contradicts this advice. It has been found that consuming more nuts may help prevent weight gain rather than cause it.

Both sides of the debate cite nuts’ potential as a substitute for other foods as playing a role. It seems that eating higher levels of nuts may lead to weight gain if it leads to a decrease in other important, low-calorie, nutritious foods.

If eating nuts replaces other less healthy foods, such as processed meat or refined grain products, you’ll be less likely to gain weight. It’s important to look at your entire diet, not just focus specifically on nuts.

Summary

Hazelnuts have numerous health benefits, including being nutritious, helping with weight management, reducing cardiovascular risk factors, quenching hunger, being part of the Mediterranean diet, and contributing to digestive health.

Look for nuts that do not contain additives such as salt, sugar or oil.

There is an association between allergies to hazelnuts, tree nuts, and peanuts. If you are allergic to any of these, consult a healthcare professional or allergist before consuming other nut products.