As long as they are eaten raw, you can enjoy the benefits of hazelnuts. They contain important nutrients for health, such as vitamins, minerals, proteins, fiber and healthy fats.
At the same time, they add flavor to the dishes, they potentiate them nutritionally.
All this explains the great benefits they bring to health. That’s why it’s such a good idea to include them in our diet.
However, it is advisable to eat this dry fruit sparingly, due to its high caloric value. You must ration your consumption.
Nutritional value of hazelnuts
Vitamins and minerals
Hazelnuts have a significant amount of micronutrients, such as vitamins A, B (B1, B2, and B9), C and E. It also provides minerals, such as potassium, calcium and magnesium, phosphorus and manganese.
The flavonoids containing hazelnuts are able to improve circulation and promote brain health.
Hence, the simple gesture of taking a handful in the snack can provide such great health benefits.
Among the benefits of hazelnuts is the improvement of the lipid profile.
This nut has a rich amount of fats that help the heart stay healthy.
This is because most of the fats they possess are polyunsaturated and monounsaturated; that is, healthy. On the contrary, they hardly contain saturated fats, which are potentially harmful to the organism.
Hazelnuts are a valuable source of omega-3 fatty acids and oleic acid, which helps reduce blood cholesterol levels.
As a whole, all this gives an idea of its high caloric contribution. This explains, in turn, the recommendation that they are eaten moderately.
Although in less quantity than fats, raw hazelnuts also provide vegetable protein.
These are a source of physical energy for the body and mental agility for the brain. In addition, they contribute to repair the cells of the bones, muscles, as well as damaged organs.
The benefits of hazelnuts to the body
- About 20 hazelnuts contain approximately 6 grams of carbohydrates, of which 3 grams come from dietary fiber. Thus, these can help reduce the risk of suffering from certain chronic conditions, such as constipation, type 2 diabetes, heart disease and cancer.
- Since they are very caloric, it is recommended to consume only a handful of hazelnuts about 3 times a week. In the case of people with low weight or eating disorders, it would be a very effective supplement, thanks to its contribution to healthy fats and other benefits.
- They help reduce the risk of high cholesterol, blood clots and heart disease, due to the plant sterols, omega-3 fatty acids and L-arginine they contain.
- Hazelnut milk is today very consumed, especially by vegetarians and vegans. Tasty and very nutritious, this drink is for many people, a healthy substitute for the milk of animal origin.