Overview

Hazelnut is a brown-coloured exotic fruit from the hazelnut tree. It belongs to the nut family. Hazelnut is commonly used in dairy and confectionery items like coconut like milkshakes, coffee, pastries, cookies, and spreads. We can also have raw, roasted, or blanched hazelnuts. Commercial hazelnuts are usually grown in large quantities in Turkey, Italy, Spain, and Portugal.

Benefits

Hazelnuts should be considered a brain-boosting powerhouse. They’re full of elements that can help improve brain and cognitive function and help prevent degenerative diseases later in life.

Hazelnuts increase the number of microbes in the gut and improve gastrointestinal health. It helps treat irritable bowel syndromes and constipation.

Hazelnuts have many vitamins and minerals that are powerful antioxidants. antioxidants wipe out damaging free radicals in the body and help prevent major disease and illness, like cancer and heart disease.

Regular consumption of hazelnuts is beneficial in reducing the risk of cardiovascular diseases. They also decrease the cholesterol level in the body, which promotes heart health by mitigating the chances of a heart attack.

Hazelnuts are also beneficial in managing blood sugar levels and reducing the risk of diabetes.

Hazelnut has antioxidant properties. Adding them to your diet reduces inflammation and oxidative stress in the body because it contains monounsaturated fatty acids and several other healthy nutrients. Therefore, hazelnut reduces the risk of chronic diseases in the body.

Hazelnut contains essential vitamins like C and E and minerals like magnesium, calcium, iron, and potassium that improve bone health and reduce the risk of osteoporosis

According to research, macronutrients like protein and fats and micronutrients like iron and calcium are necessary for the child’s proper natal growth and development. Nuts are one of the richest protein and healthy fats sources and are beneficial during pregnancy having hazelnuts during the first trimester of pregnancy promotes a child’s brain development.

Side Effect

Hazelnut seems to be safe for most people in food amounts. But some people are allergic to hazelnuts and have had serious allergic reactions including life-threatening breathing problems (anaphylaxis). Hazelnuts have also been associated with one reported outbreak of botulism from contaminated yogurt.

How To Consume

You can have raw hazelnuts just like other nuts Hazelnuts can be added to fruit or vegetable salads You can also have them as a snack If you do not want to have raw hazelnuts, you can add them to your diet by eating hazelnut chocolates or spreads. However, make sure that you have these in less quantity because commercial hazelnut spreads and chocolates have high sugar. You can buy unsweetened hazelnut chocolates too.

Nutritional Value

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains:

• Calories: 176
• Total fat: 17 grams
• Protein: 4.2 grams
• Carbs: 4.7 grams
• Fiber: 2.7 grams
• Vitamin E: 21% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI
• Copper: 24% of the RDI
• Manganese: 87% of the RDI