Nuts
Hazelnuts Benefits
Hazelnuts benefits. Any nut originating from species of the genus Corylus, particularly those of the species Corylus avellana, is considered a hazelnut since it is the fruit of the hazel tree. Depending on the species, they are also called filberts or cobnuts. This can be added to breakfast cereals like muesli, baked goods, and desserts.
HAZELNUTS BENEFITS
Praline is made with them in confectionary, and they are also used with chocolate to make chocolate truffles, chocolate bars, and hazelnut cocoa spreads like Nutella. Additionally, Frangelico liqueur uses them.Pressed from hazelnuts, hazelnut oil has a strong flavor and a high monounsaturated fat content. It can be used as a vegetable or salad dressing as well as a cooking oil.
1. Packed With Antioxidants
Hazelnuts are a great source of antioxidants, which shield the body from oxidative stress, which can break down cells and cause aging, cancer, and heart disease. The most prevalent antioxidants in hazelnuts are called phenolic compounds, which have been shown to lower blood cholesterol and inflammation and may also be good for heart health and cancer prevention. It is therefore advised to eat whole, unroasted kernels with the skin instead of peeled kernels, roasted or unroasted.
2. Nuts have been shown to protect the heart
the high antioxidant and healthy fat content of hazelnuts may increase antioxidant potential and lower cholesterol levels. In one month-long study, 21 individuals with high cholesterol levels who consumed 18–20% of their daily caloric intake from hazelnuts reported improvements in artery health and blood inflammation markers, as well as a decrease in cholesterol, triglycerides, and bad LDL cholesterol levels.
3. Associated With Reduced Cancer Rates
Hazelnuts may have anti-cancer benefits due to their high concentration of antioxidant chemicals, vitamins, and minerals. Hazelnuts contain the most proanthocyanidins, a type of antioxidant, compared to other nuts like pecans and pistachios. Proanthocyanidins may help prevent and treat certain types of cancer, according to some research conducted on animals and in test tubes. It is thought that they protect against oxidative stress.
Because of their high content of healthy fats, hazelnuts have been associated with lower levels of inflammatory markers. One study examined the effects of eating hazelnuts on inflammatory markers, including high-sensitivity C-reactive protein, in 21 individuals with high cholesterol levels. After four weeks of a diet that included 18–20% hazelnuts in their daily caloric intake, the participants showed significant reductions in inflammation. Additionally, eating 60 grams of hazelnuts daily for 12 weeks helped lower inflammatory markers in overweight and obese individuals.
5. Reduce Blood Sugar Levels
It has been demonstrated that nuts like walnuts and almonds can lower blood sugar levels. Research suggests eating hazelnuts may similarly lower blood sugar levels, despite their scarcity. In one study, 48 individuals with type 2 diabetes had their fasting blood sugar levels examined in relation to hazelnuts. The other half acted as a control group, and about half snacked on hazelnuts. The hazelnut group’s fasting blood sugar levels did not significantly drop after eight weeks.
7. Simple to Include in Your Diet
You can include hazelnuts in your diet as a nutritious snack or as a component of many different recipes. They can be bought and consumed whole, roasted, sliced, ground, or uncooked. It’s interesting to note that people seem to prefer whole and sliced hazelnuts over ground ones. Even though the skin contains the most antioxidants, some recipes call for removing the skin.
Summary
Nutrients such as vitamins, minerals, antioxidants, and good fats are abundant in hazelnuts. Additionally, they might help lower blood fat levels, control blood pressure, lessen inflammation, and improve blood sugar levels, among other health advantages.