Among the many varieties of dried fruit, hazelnut is undoubtedly one of the most popular, among other things, a delicious spreadable cream is obtained from it. However, few know the properties of these small fruits and how it would be better to taste them to take full advantage of their benefits.
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Among the many varieties of dried fruit, hazelnut is undoubtedly one of the most popular, among other things, a delicious spreadable cream is obtained from it. However, few know the property of these small fruits e how it would be better to taste them to take full advantage of its benefits.
The hazelnut is the fruit of the hazelnut tree, which was cultivated by man since ancient times. Even today they can be used as a great snack to be consumed at breakfast or as a snack, in order to avoid packaged products and perhaps alternating with other types of dried fruit. In the kitchen, among other things, hazelnuts are suitable for making both sweet and savory recipes.
But let's find out now all properties of this dried fruit.
Index
Hazelnut, properties
Along with almonds, hazelnuts are among the most fruit rich in vitamin E. 100 grams of hazelnuts contain about 86% of the vitamin E that our body needs every day. This vitamin protects the skin from the harmful effects of ultraviolet rays, from premature aging and from the possibility that cancers may arise, especially that of the bladder. The anticancer effect of hazelnuts is also strengthened by the presence of manganese which is part of the enzymes antioxidants produced by the mitochondria of cells, a useful mechanism to protect them from cancer.
This dried fruit also contains phytosterols, substances useful for the prevention of cardiovascular diseases and good fats, capable of lowering LDL cholesterol levels. It is precisely due to the richness of unsaturated fats that hazelnuts are considered beneficial for the heart. They contain above all oleic acid, useful for raising the levels of "good" HDL cholesterol. They also have a good content of magnesium, a mineral that regulates the levels of calcium in the muscles (making sure that they work properly and contract without problems) but which also guarantees the well-being of the bones, joints and heart.
Hazelnuts are rich in vitamin B6. The nervous system needs amino acids to function properly and vitamin B6 is important from this point of view. Furthermore, this vitamin is necessary for the creation of myelin, which increases the speed and effectiveness of nerve impulses. Vitamin B6 is one of the essential substances for the synthesis of Serotonin, melatonin and epinephrine, neurotransmitters of the nervous system.
The aforementioned manganese present in hazelnuts then activates the digestive enzymes and facilitates the synthesis of fatty acids and cholesterol. It also promotes the metabolism of proteins and carbohydrates. The fiber content of hazelnuts ensures the health of the digestive system, facilitating intestinal transit and the elimination of toxins.
Hazelnuts are also rich in vitamin B1 (thiamine). B2 (riboflavin), B3 (niacin) and B9 (folic acid). B vitamins are needed by our body for obtaining energy from proteins, from fats and carbohydrates. They are used by our body to keep the nervous system healthy to improve the production of the neurotransmitter serotonin. Vitamin B9, or folic acid, contributes to the synthesis of hormones and vitamin B2 is necessary for the health of red blood cells, while vitamin B3 ensures the normal functions of the nervous system and digestive system.
In summary, the hazelnuts are:
• Rich in vitamin E
• Rich in B vitamins
• Rich in magnesium
• Rich in good fats
• Antioxidants
• Activate digestive enzymes
• Promote the metabolism of carbohydrates and proteins
• They prevent some cancers
• Strengthen bones and muscles
• They prevent cardiovascular diseases
Hazelnut, benefits
A regular consumption of hazelnuts allows us to enjoy various benefits that derive from the mine of substances contained in this dried fruit. Thanks to the presence of magnesium, for example, we can alleviate the muscle tension, the cramps and fatigue. In addition, high levels of magnesium strengthen muscles and promote proper functioning of the nervous system.
Hazelnuts have a varied content of precious mineral salts for our body. They contain manganese, potassium, calcium, copper, iron, magnesium, zinc and selenium. Copper and manganese are essential for the formation of antioxidant enzymes, while the iron is useful for preventinganemia. I am therefore a real natural energy supplement.
The presence of good fats is useful instead for keep cholesterol and triglycerides at bay, thus helping the health of the cardiovascular system, thanks also to the presence of fibers which, among other things, favor intestinal regularity. Vitamin E contained in hazelnuts helps not only the inside of our body but also the outside, and specifically the skin, to fight aging.
We can therefore consume hazelnuts not only because they are good but also for:
• Keep cholesterol at bay
• Prevent cardiovascular disease
• Prevent anemia
• Come a real natural supplement
• Promote the well-being of muscles and bones
• For the well-being of the skin
• Improve bowel regularity
They might also interest you the properties and uses of other types of dried fruit:
• Nights
• Almonds
• Cashew nuts
• Pistachios
• Brazilian nuts
• Pine nuts
Soaking of hazelnuts
You know that to fully enjoy all the nutritional properties of hazelnuts and its benefits it would be better put them to soak for a few hours (preferably overnight)? The soaking of nuts and seeds allows to reduce the amount of phytic acid present in these foods and consequently improve the bioavailability of vitamins, mineral salts and other useful substances contained in them.
Read also: DRIED FRUITS AND OILY SEEDS: HOW AND WHY THEY SHOULD BE SOAKED
Hazelnuts, nutritional values
As we have already said hazelnuts are rich in vitamins, minerals, good fats and other substances useful to our body. In these tables you can see in detail the various components of hazelnuts.
Photo: nut.entecra.com
Hazelnuts, calories
Like all dried fruit, hazelnuts are also a particularly caloric food, in fact they bring about 655 calories per 100 grams. However, let's not fall into the error of avoiding dried fruit as it is too caloric and "fattening". Several scientific researches have shown the exact opposite, those who consume regularly (but in moderation of course!) Walnuts, hazelnuts, almonds or other dried fruit maintain their ideal weight better.
Hazelnuts, how many per day
But which the right amount of hazelnuts to consume every day? The answer is it depends! The portion of hazelnuts varies according to the person, the physical activity they may perform, the time of day in which the hazelnuts are consumed, whether alone or together with other foods, etc. As a snack, they can be eaten up to a maximum of 30 grams of hazelnuts per day (about 25), this is the quantity recommended by the Food and Drug Administration to prevent cardiovascular disease.
Spreadable hazelnut cream
There are many on the market spreadable hazelnut creams, more or less quality (as much depends on the presence or absence of sugar but above all on the percentage of dried fruit used) To help you make a more informed choice, we have made a comparison between the best known products that are commonly found on the market, you can read it here.
Read also: HAZELNUT SPREADABLE CREAMS: WHICH AND HOW TO CHOOSE?
As always, however, we advise you, whenever you have the opportunity, to prepare your own hazelnut and chocolate cream at home. Try our vegan nutella recipe.
Hazelnuts, recipes
Hazelnut butter
Hazelnut butter is a completely vegetable spreadable preparation that is made with dried fruit, perfect to be enjoyed on bread instead of cow butter but also in the preparation of sweets or biscuits.
Read also: HAZELNUT BUTTER: THE RECIPE TO PREPARE IT AT HOME
Hazelnut milk
Those who love vegetable drinks can prepare hazelnut milk in a very simple way at home, they only serve dried fruit, water and natural sweetener. Here is the whole procedure to make it happen.
Read also: HAZELNUT MILK: A VERY SIMPLE RECIPE TO MAKE IT AT HOME
OTHER RECIPES
Try these other recipes, sweet or savory, based on hazelnuts:
SEASONAL RECIPES: PUMPKIN SAUCE, MUSHROOMS AND HAZELNUTS
AUTUMN RECIPES: RUSTIC SWEETS WITH HAZELNUTS
CHOCOLATE AND HAZELNUT BROWNIES (VEGAN RECIPE)
CHOCOLATE HAZELNUT CAKE
VEGAN RECIPES: DONUTS WITH RED WINE AND HAZELNUTS
Hazelnut oil
From the hazelnuts a precious oil is obtained which is used both in kitchen than for the care of beauty and health. Hazelnut oil is rich of unsaturated fatty acids and vitamin E. It is useful for preventing dehydration and aging of the skin and for strengthen hair. It has emollient and toning properties that make it useful for skin care and massages. It is used in aromatherapy, by traditional medicines and for preparation of natural cosmetics.
Marta Albè
