Hazelnuts: 13 properties and benefits of this dried fruit

Hazelnuts are a fruit with a thick shell and a seed inside that is what is eaten. The properties and benefits of hazelnut are multiple, and make this dried fruit a very complete food.

Hazelnuts can be found almost everywhere in the world. Although the most common is to consume them toasted, they are a dried fruit that can be eaten raw, as well as being an important ingredient in desserts and salads.

13 properties and benefits of hazelnuts

Hazelnuts are highly caloric, so a high consumption is not recommended. In addition, some people are allergic to this and other nuts, so it should be consumed in moderation and with due precautions, for example notifying of its presence on a plate that we have prepared for a group of people.

Outside of these small contraindications, hazelnuts have several beneficial properties for the body, which should be known to include them properly in our diet and thus enjoy what this fruit has to offer.

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1. Against cardiovascular diseases

Hazelnuts help prevent cardiovascular disease. This property is due to the fact that, like most nuts, hazelnuts have a significant content of oleic acid, as well as proteins, antioxidants, and vitamin E.

They are also low in sodium and have a good amount of potassium. This makes it a suitable food to prevent diseases related to the circulatory system and the heart, such as hypertension.

2. Energy supply

Athletes consume hazelnuts to provide energy. They are rich in protein and calcium, which added to its contribution of vegetable fats make this dried fruit an ideal food for people with a lot of physical activity.

But in addition to being ideal when doing a lot of physical exertion, hazelnuts are also suitable for those who have continuous mental activity, such as students. A small amount of hazelnuts as a snack is enough to enjoy these benefits.

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3. To consume in pregnancy

Hazelnuts are a recommended food during pregnancy. An important compound for the correct development of the baby, during the stage of pregnancy, is folic acid. It is recommended to consume it in sufficient quantities to prevent congenital diseases such as spina bifida.

Doctors routinely prescribe folic acid supplements when women become pregnant, however ingesting it directly from a source rich in this compound is much better, besides that you can enjoy its good taste.

4. Constipation

Another characteristic of hazelnuts is that they have a good content of vegetable fiber. Although this dried fruit is not famous as an ally against constipation, it is a food that has among its characteristics a high fiber content.

Although the consumption of hazelnuts could not be recommended as a treatment for severe or chronic constipation, it is pertinent indicate its habitual consumption in moderate quantities to help a correct intestinal transit or to relieve constipation mild.

5. Strong bones

The minerals present in hazelnuts strengthen bones. Phosphorus, magnesium and calcium with the main minerals that can be found in these delicious little nuts, and it is thanks to these that they help maintain healthy bones.

A regular and prolonged consumption of hazelnuts has been shown to be efficient in helping to prevent osteoporosis. The teeth also benefit from the consumption of minerals through the intake of hazelnuts.

6. Against stress

Among the properties and benefits of hazelnuts is to combat stress. In order for the body to adequately resist stress and its effects on the organs, it needs to have a strengthened nervous system.

The vitamins and minerals found in hazelnuts are the perfect allies for the nervous system to function properly, thus helping to optimize the body's reaction to stressful situations.

7. Against anemia

A person suffering from anemia can rely on the consumption of hazelnuts. Lack of absorption of iron in the body often leads to anemia. In this situation, it is recommended to increase iron consumption and accompany it with a source of vitamin C.

Vitamin C favors the absorption of this important mineral that is found in a significant amount in hazelnuts. So a part of the iron intake can be made through the consumption of this dried fruit.

8. Anti-aging

Hazelnuts contain vitamin E and phytonutrients. These two elements are excellent antioxidants that fight free radical damage in the body, responsible for the accelerated aging process.

One of the most well-known properties and benefits of hazelnuts is to counteract the aging of cells.. While this is directly reflected in the prevention of wrinkles, antioxidants also act on free radical damage in the various organs of the body.

9. Suitable for diabetic people

People with diabetes can safely consume hazelnuts. This dried fruit contains few carbohydrates and they are also slowly absorbed. This, together with its important fiber content, makes it a suitable food for people with diabetes.

Hazelnuts are often included in some desserts, breads, or cakes. It is a way to flavor them without increasing their caloric or glucose content, so it can become an excellent option to improve the dishes of people with diabetes.

10. Cholesterol under control

Hazelnuts can be an excellent aid to control cholesterol. Its fatty acids raise good cholesterol (HDL) but also reduce bad cholesterol (LDL). For this reason, hazelnuts are said to help maintain cholesterol balance.

It is for this reason that hazelnuts are considered to be good for the heart. Its properties and benefits are auxiliary in cardiovascular health. However, you have to remember not to consume them in excess.

11. Cancer prevention

Some components of hazelnuts are considered anticancer. Hazelnuts contain beta-sitosterol, a chemical compound that is recommended to prevent colon and breast cancer.

In addition, hazelnuts are rich in vitamin E, another substance that is considered an ally to reduce the risk of developing cancer. For this reason, a regular and moderate consumption of hazelnuts is recommended for its prevention.

12. Skin care

Hazelnut is also used to make oil for food and cosmetic use. As a cosmetic use, it is ideal for sensitive skin as an excellent moisturizer. It also provides the skin with very important nutrients.

Vegetable fatty acids and vitamin E are excellent for the skin, for this reason is that hazelnut oil is used with great success on the skin of the face but especially the body.

There are many skin care products on the market today that contain these oils.

13. Intestinal parasites

Another benefit of hazelnut is to fight intestinal parasites. Although it is a little known property of hazelnuts, it is known that they have vermifuge properties, that is, they fight parasites or worms that can appear in the intestines.

Although a regular consumption of hazelnuts can help in this purpose, it is actually hazelnut oil that is effective in eliminating intestinal parasites. The recommendation before using hazelnut oil to eliminate parasites is to consult with your doctor to make sure that the treatment is correct.

Bibliographic references

• Perna, S., Giacosa, A., Bonitta, G., Bologna, C., Isu, A., Guido, D., & Rondanelli, M. (2016). Effects of Hazelnut Consumption on Blood Lipids and Body Weight: A Systematic Review and Bayesian Meta-Analysis. Nutrients, 8 (12), 747. doi: 10.3390 / nu8120747.
• Damavandi, R. D., Eghtesadi, S., Shidfar, F., Heydari, I., & Foroushani, A. R. (2013). Effects of hazelnuts consumption on fasting blood sugar and lipoproteins in patients with type 2 diabetes. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 18 (4), 314–321.