Hazelnuts are one of the most popular nuts that are known for their delicate sweet taste and pleasant aroma, which gives brightness to the taste of familiar dishes. And while it’s most commonly used in desserts, it’s also versatile in the kitchen. Hazelnuts are rich in nutrients, including vitamins, minerals, antioxidant compounds and healthy fats, which strengthen the overall health of the body and stimulate the function of individual organs.
Hazelnuts contain:
- vitamin E
- healthy fats
- protein
- alimentary fiber
Per 100 grams of product hazelnuts contain:
- proteins – 14.94 grams;
- fats – 60.75 grams;
- carbohydrates – 16.7 grams.
The rest of the composition is made up of dietary fiber (9.7 grams), water (5.31 grams) and ash (2.29 grams).
Usually, hazelnuts are eaten raw or fried. In its raw form, it retains more nutrients and is lost during heat treatment. Moreover, those who follow the figure should take into account that the fried product will contain more calories.
What are hazelnuts useful for?
1. Protection against cell damage.
Hazelnuts are rich in antioxidants – compounds that protect cells from oxidation. They reduce free radical damage to cells. Hazelnuts contain the antioxidant vitamin E. Some studies show that vitamin E can help repair cell damage associated with cancer.
2. Stimulates and improves digestion.
Hazelnuts, like other nuts, are excellent dietary fiber. Dietary fiber has the role of “cleaner” that cleanses your digestive tract, helping to remove toxins and all kinds of unwanted substances from the body. In addition, fiber plays an important role in other processes:
- regulation of blood sugar levels;
- weight control;
- strengthening the health of the cardiovascular system;
- skin protection;
- prevention of the formation of stones in the gallbladder and kidneys;
- easing irritable bowel syndrome;
- reducing the risk of hemorrhoids;
- reducing the risk of a heart attack;
- feeding “friendly” bacterial flora.
The benefits of eating fiber are that it is not absorbed by the body and you feel full for a longer period of time, which is one explanation for the fact that hazelnuts also help control weight.
3. Reducing cholesterol.
Hazelnuts can help lower cholesterol levels. A 2013 study found that a diet rich in hazelnuts lowered low-density lipoprotein cholesterol of the participants. This type of cholesterol can increase your risk of heart disease. The researchers concluded that the best way to experience the health benefits of hazelnuts is to eat them every day without increasing your overall calorie intake. Results from a 2016 review also showed that hazelnuts can lower bad cholesterol. The researchers also found no weight gain in the participants, which may relieve some of the weight gain concerns of those who eat high-calorie nuts.
4. Useful amino acids
Hazelnuts contain a large amount of amino acids that cannot be produced by the body, but come to us only as part of the food we eat:
- isoleucine helps to produce hemoglobin in the blood;
- leucine has a general strengthening effect on human immunity;
- Isin has a positive effect on male potency, improves the condition of the skin, hair and bones by promoting the absorption of calcium by the body;
- tryptophan stimulates the production of serotonin – the hormone of joy;
- methionine improves the functioning of the liver and digestive tract;
- threonine promotes the process of collagen and elastin formation;
- phenylalanine improves memory.
5. Increased insulin sensitivity.
A hazelnut mixture can improve insulin sensitivity. A small 2011 study found that consuming 30 grams of a nut mixture containing 7.5 grams of hazelnuts daily improved participants’ insulin sensitivity for 12 weeks. Lowered insulin sensitivity plays a role in the development of type 2 diabetes, so insulin will prevent you from developing this disease.
6. Increase in sperm count.
Eating more nuts, including hazelnuts, can increase sperm count and improve sperm quality. Also, the nut, due to its composition of indicators of the quality of male hormones, increases the duration of intercourse and improves the quality of sperm.
7. Good for the health of pregnant women.
Hazelnuts are a good source of folic acid (28 g of hazelnuts cover the daily requirement for this vitamin).
Women who want to become mothers, as well as those who are in the first weeks of pregnancy, must ensure an adequate intake of vitamin E, which is absolutely necessary for the normal development of the baby.
8. Useful for those who suffer from gluten intolerance.
Hazelnuts are gluten-free, which is very important for people who – voluntarily or by necessity – are forced to adhere to a gluten-free diet, for example, those suffering from celiac disease.
Where can hazelnuts be used?
In desserts. Hazelnuts are often crushed and used in desserts such as baked goods, tarts, truffles, biscotti, biscuits, tarts, and macaroons.
In appetizers. Try hazelnuts in savory dishes, especially traditional Italian dishes like pasta, ravioli, and pesto. Chopped hazelnuts are also often added to salads, fish or poultry.
As a flavoring agent. Hazelnut Flavor is one of the most popular coffee cream flavors and it is also used to make hazelnut liqueur.
Oil. Hazelnut oil can be obtained from hazelnut, which is used as a cooking oil in place of canola or olive oil.
Flour. Hazelnuts can be ground into hazelnut flour, which is used as a gluten-free alternative to wheat flour.
How to fry and peel hazelnuts?
Let’s say you bought raw hazelnuts. Simply bake the 350 ° F peeled hazelnuts on a sheet of parchment paper on a baking sheet for 10-15 minutes, or until lightly browned.
If you want to remove the skin, wrap the roasted hazelnuts in a clean kitchen towel and steam for a few minutes. Then dry your skin with a towel.