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6 Unique benefits of hazelnuts for body health

BingMag.com 6 <b>Unique</b> <b>benefits</b> of <b>hazelnuts</b> <b>for</b> <b>body</b> health

Hazelnut, one of the main components of many nuts, is actually the fruit of the tree of the same name. Turkey, Italy, Spain and the United States have the highest area under hazelnut cultivation. hazelnuts have a sweet taste and can be eaten raw, roasted and ground.

Like other nuts, hazelnuts are rich in nutrients and high in protein, fat, vitamins and minerals. Scientific evidence confirms that eating hazelnuts has many health benefits. If you are interested in learning about these benefits, join us at BingMag.

Rich in nutrients

BingMag.com 6 <b>Unique</b> <b>benefits</b> of <b>hazelnuts</b> <b>for</b> <b>body</b> health hazelnuts have high nutritional value. Although high in calories, hazelnuts are a rich source of nutrients and healthy fats. 28 grams of hazelnuts (approximately 20 hazelnut kernels) have 176 calories and contain the following nutrients:

  • Fat: 17 grams
  • Protein: 4/2 g
  • Carbohydrates: 4/7 g
  • Fiber: 2.7 g - 11% of daily requirement
  • Vitamin (E): 21% of daily requirement
  • Thiamine or Vitamin (B1): 12% of daily requirement
  • Magnesium: 12% of daily requirement
  • Copper: 24% of daily requirement
  • Manganese: 87% of daily requirement
hazelnuts are a rich source of saturated and unsaturated fatty acids and contain desirable amounts of omega-6 and omega-9 fatty acids such as oleic acid. They interfere with the absorption of some nutrients such as iron and zinc from the brain.

2. Contains compounds with antioxidant properties

Consumption of hazelnuts allows you to get significant amounts of compounds that have antioxidant properties. Antioxidants protect the body against oxidative stress, which can damage intracellular structures, lead to premature aging, and increase the risk of cancer and heart disease.

The most abundant antioxidants in hazelnuts There are compounds known as phenols. Evidence shows that phenols can help lower blood cholesterol and inflammation. These compounds are also beneficial for maintaining heart health and can be effective in preventing cancer.

In one study, a number of people who ate hazelnuts regularly were studied for 8 weeks. In this study, it was found that consumption of hazelnuts significantly reduces oxidative stress. However, in this study, people who do not eat hazelnuts were also studied and it was found that their diet has little effect on reducing oxidative stress.

The skin of the brain contains the highest amount of antioxidants in each of There are brains. On the other hand, the antioxidant properties of the brain are reduced as they grow. Therefore, it is recommended to eat nuts with skin and raw. By consuming peeled and roasted nuts, you will benefit from less antioxidant properties.

3. Help keep your heart healthy

BingMag.com 6 <b>Unique</b> <b>benefits</b> of <b>hazelnuts</b> <b>for</b> <b>body</b> health

Evidence shows that eating brains protects the heart.

Because hazelnuts are rich in compounds with antioxidant properties and healthy fats, their consumption can be effective in lowering blood cholesterol levels.

In one study, 21 people with high blood cholesterol levels High were studied for one month. The diet of these people was regulated in such a way that they received between 18 and 20% of their daily caloric needs by consuming hazelnuts. The results of this study showed that the levels of cholesterol, bad cholesterol (LDL) and triglycerides were reduced in participants. They also improved their arterial health and decreased inflammatory markers in their blood. In addition, more than 400 people were studied in nine separate studies. A review of the results of these 9 studies shows that people who eat hazelnuts have lower levels of bad cholesterol while their levels of good cholesterol (HDL) and triglycerides do not change.

Some other studies on health Focused on the heart, confirm the beneficial effects of eating hazelnuts on heart health. These studies show that eating hazelnuts lowers blood lipid levels and increases vitamin E levels. Also, because hazelnuts are rich in a variety of fatty acids and antioxidants, are high in fiber, and contain significant amounts of magnesium and potassium, their consumption helps regulate blood pressure.

In general, consumption of 29 69 grams of hazelnuts a day is associated with improving the factors that affect heart health.

  • 15 excellent nutrients for maintaining heart health

4. Reduce the risk of cancer

Antioxidants, vitamins and minerals in hazelnuts also make this nutritious nut have anti-cancer properties.

Among the nuts, hazelnuts contain the highest amounts of It is an antioxidant called proanthocyanidins. Animal studies have shown that these antioxidant compounds can be effective in preventing and even treating cancers. Proanthocyanidins protect the body against oxidative stress.

In addition, hazelnuts are rich in vitamin E, which also has antioxidant properties. Cellular damage causes cancer to develop, and Vitamin E prevents it.

  • 21 foods rich in vitamin E that you should include in your diet

Some studies show that hazelnut oil can be used to treat cancers of the cervix, breast, liver and colon. Be effective. for example, a drug made from hazelnut oil was tested on animals for 8 weeks. This study found that a drug containing hazelnut oil could reduce the risk of colon cancer. More research is needed.

Reduce inflammation

hazelnuts are high in healthy fats and therefore their consumption is associated with a reduction in inflammatory markers.

In one study, 21 people with high cholesterol were studied they got. The aim of this study was to investigate the effect of hazelnut consumption on the reduction of inflammatory markers such as C-reactive protein with high sensitivity. Participants' diets were adjusted so that they received between 18 and 20 percent of their daily caloric needs by consuming hazelnuts. After 4 weeks of following this diet, inflammation in these people was significantly reduced.

Evidence also shows that consuming 60 grams of hazelnuts per day for 12 weeks can mark inflammatory markers in people who are overweight. Have or reduce obesity. for healthy people and those who are at a healthy weight, a daily intake of 40 grams of hazelnuts can have the same effect.

In another study, 50 people with metabolic syndrome were studied. In this study, participants were divided into two groups and people in one of these groups consumed 30 grams of raw nuts daily for 12 weeks. These nuts consisted of 15 grams of walnuts, 7.5 grams of almonds and 7.5 grams of hazelnuts. After comparing the two groups, it was found that the group that ate nuts regularly had reduced inflammation in them.

Of course, as many studies show, eating hazelnuts alone is not enough to reduce inflammation and control Calories are also important.

Help lower blood sugar levels

BingMag.com 6 <b>Unique</b> <b>benefits</b> of <b>hazelnuts</b> <b>for</b> <b>body</b> health

Evidence shows that eating some nuts such as walnuts and almonds Helps lower blood sugar levels. Although little research has been done on hazelnuts, the same studies confirm that eating hazelnuts can also be effective in lowering blood sugar levels.

In one study, 48 people with type 2 diabetes were diagnosed for 8 weeks. Were studied. The aim of this study was to investigate the effect of consuming hazelnuts on fasting blood sugar levels. In this study, participants were divided into two groups and one of these two groups, which had a slightly larger number of people than the other group, consumed hazelnuts as a snack. After comparing the two groups, it was found that eating hazelnuts has little effect on lowering fasting blood sugar levels.

  • 13 ways to prevent type 2 diabetes (and its early symptoms)
However, a study of 50 people with metabolic syndrome found a different result. Those who ate 30 grams of raw nuts (15 grams of walnuts, 7.5 grams of almonds and 7.5 grams of hazelnuts) daily for 12 weeks had significantly reduced fasting insulin levels.

In one study, 11 people with type 2 diabetes Were studied for two months. This study found that a diet high in oleic acid significantly reduced fasting blood sugar and insulin levels while increasing insulin sensitivity in the body.

What has been done is that eating some nuts, such as hazelnuts, can help lower blood sugar and increase insulin sensitivity. Of course, there is limited evidence on how hazelnuts cause these effects, and more research is needed.

  • 30 simple foods to control blood sugar in people with diabetes

Easily add hazelnuts to your diet

BingMag.com 6 <b>Unique</b> <b>benefits</b> of <b>hazelnuts</b> <b>for</b> <b>body</b> health

Positive feature In addition to its benefits, hazelnuts can be consumed in different ways. Not only can it be a healthy snack but it is also used in many foods. You can eat hazelnuts raw, roasted, chopped and ground. Of course, it is interesting to know that people prefer whole hazelnut kernels.

While peeling hazelnuts have less antioxidant properties, you have to peel the hazelnuts to prepare some foods. To make this easier, just cook the hazelnuts in the oven for 10 minutes. Peeled hazelnuts can be used to make hazelnut flour or hazelnut butter. Hazelnut butter is a very nutritious food.

In addition, you can use chocolate or spices to make hazelnuts taste better. Try chocolate-coated or cinnamon-flavored hazelnuts.

You can add some chopped hazelnuts to cakes or use them as toppings to decorate desserts and ice creams.

  • How to easily prepare delicious chocolate hazelnut truffles without the need for an oven

Conclusion

hazelnuts are rich in various nutrients and a variety of vitamins, minerals, It contains healthy fats and antioxidant compounds. The presence of these various nutrients makes hazelnuts have health benefits. Helps lower blood lipids, regulate blood pressure, reduce inflammation and regulate blood sugar levels are some of the benefits of hazelnuts that help maintain good health. Be. Like other nuts, hazelnuts do not have significant harm. Of course, just as some people's bodies show allergic reactions to certain brains, these side effects may also occur in some people after eating hazelnuts.

Considering all the definite benefits and possible side effects, hazelnuts are one It is a nutritious, useful and delicious food that you can easily add to your diet.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. for more information, read the Digitica Magazine Disclaimer .

Source: Healthline

Tags: unique, benefits, hazelnuts, body, health

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