The Properties Of Hazelnuts And Their Contributions
Hazelnuts are one of the most recommended nuts for the diet, given their high content of proteins, antioxidants and minerals. However, do you know what the properties of hazelnuts are?
Surely you have ever consumed them as part of a delicious chocolate bar or some dessert, but the truth is that there are thousands of ways to enjoy them, including smoothies, salads and more. Although beware, like other foods rich in healthy fats, they should be eaten in moderate amounts, so they do not promote weight gain.
Hazelnut vitamins and minerals
The regular consumption of hazelnuts, peanuts and almonds has been associated with lowering cholesterol and protecting against cardiovascular diseases, due to its antioxidant properties. In addition, its possible effect on weight control and the onset of diabetes has been studied.
According to an analysis carried out by the doctor in pharmacy María José González Corbella: “the fat composition of nuts, their content of antioxidants, fiber and other bioactive substances, provides these foods with great nutritional value”.
Among its nutrients, it is worth highlighting: vitamins A, C, E, K, B1, B2 and B9, as well as potassium, calcium, magnesium, phosphorus and manganese.
For all the above, the main properties of hazelnuts are antioxidants and anti-inflammatory.
According to the European Snacks Association, hazelnuts are an important source of dietary fiber and vitamin E, which contributes to the fulfillment of the different functions of the body and, above all, to the protection of cells against oxidative stress.
On the other hand, vitamin E is well known for its ability to stimulate the immune system. They are also rich in riboflavin (vitamin B2) that helps maintain healthy bones, skin and vision.
Flavonoids
Hazelnuts contain flavonoids, capable of improving circulation and promoting brain function. These can provide great health benefits, taking just a handful for a snack. This component also promotes the emphasis on the properties of hazelnuts.
Healthy fats
On the other hand, it should be mentioned that this dried fruit has a rich amount of healthy fats that can help protect the cardiovascular system. This is because they are rich in polyunsaturated and monounsaturated fats, which are healthy. In fact, 78% of its fat is monounsaturated.
Protein
Raw hazelnuts are a moderate source of vegetable protein and in addition to providing energy to the body, they collaborate in the regeneration of cells, tissues and organs.
Consume them naturally in moderation
Hazelnuts are a very healthy fruit, as long as they are eaten in moderation raw or natural, like all nuts. Not fried or salty, or sugary.
Do not forget that, although they are very healthy, they are also rich in calories. Therefore, it is recommended to only consume a handful of hazelnuts about 3 times a week. People with malnutrition or with a low weight can benefit from the consumption of these nuts daily, as long as they are included in a balanced diet, prescribed by a doctor.
People who have adopted or wish to adopt a vegetarian or vegan diet can benefit from regular consumption of hazelnut milk. Also those who simply want to reduce their consumption of dairy products.
To conclude, we remember that hazelnuts are foods that can help lower cholesterol levels, protect the cardiovascular system, maintain the health of the immune system and the proper functioning of the body’s cells in general, thanks to its content of:
- Fiber.
- Sterols
- L-arginine.
- Vitamin E.
- Antioxidants
- Healthy fats.
- Omega-3 fatty acids.
Within all the variety of existing nuts, due to its remarkable properties, this is undoubtedly one of the most recommended. Therefore, do not miss the opportunity to include them in your diet whenever you can, just like you do with fruits and vegetables. Your body will thank you with well-being and energy.
