Hazelnuts - what properties do these nuts have? Nutritional values ​​and caloric content

Hazelnuts are one of the most valuable nutrients in terms of nutrition and health. Although we often associate them with sweet products, such as chocolates or nut creams, they are in themselves a natural, healthy source of energy, vitamins and minerals. In this article, we will take a closer look at the properties of hazelnuts, their nutritional values, the glycemic index and the recommendations regarding their consumption.

Are hazelnuts healthy? Learn their health benefits

Hazelnuts have long enjoyed recognition as one of the most valuable components of the diet. They are a rich source of unsaturated fats that have a beneficial effect on heart health. They contain omega-9 fatty acids, including oleic acid, which helps reduce the level of "bad" LDL cholesterol and increase the level of "good" HDL cholesterol. Hazelnuts are also an excellent source of vitamin E - a strong antioxidant that helps protect cells from oxidative stress, delaying the aging process of the body and supporting the immune system. Regular consumption of hazelnuts can improve skin and hair health, as well as support the work of the nervous system, thanks to the content of B vitamins, especially folic acid (vitamin B9). Health benefits of hazelnuts:

• They support heart health with unsaturated fatty acids.
• They protect cells against oxidative stress.
• They support the health of the skin, hair and the immune system.
• They improve brain functions and support the nervous system.

Glycemic index of hazelnuts: How do they affect blood sugar levels?

Hazelnuts, despite the high fat content, have a low glycemic index (IG), which means that they do not cause sudden jumps in blood sugar. Their IG is about 15, which makes them the right choice for both people with diabetes and those who try to maintain a stable sugar level. Due to the low content of carbohydrates and high fiber content, hazelnuts are a great choice for people with insulin resistance. Fiber helps slow down digestion and absorption of sugars, which allows more stable release of energy and reduces the risk of sudden glucose jumps.

Hazelnuts - health properties and their effect on the body

One of the most important advantages of hazelnuts is their high unsaturated fat content, which is important to the health of the cardiovascular system. These nuts also provide vegetable protein, which makes them an ideal component of a vegetarian and vegan diet. Vegetable protein, although incomplete, in combination with other vegetable sources of protein, can be an important element of a sustainable diet. Damal nuts also have anti -inflammatory effects, which is due to the presence of phytosterols and polyphenols that help reduce inflammation in the body. This action is particularly important in the prevention of cardiovascular diseases, as well as some cancer. In addition, hazelnuts support bone health thanks to the content of magnesium, calcium and phosphorus. These minerals are necessary to maintain strong bones and teeth, and their regular consumption can help prevent osteoporosis.

Nutritional values ​​of hazelnuts: ingredients that affect health

Hazelnuts are extremely rich in nutrients, which makes them a valuable element of a healthy diet. Here are the most important nutrients that can be found in hazelnuts:

• Unsaturated fats: Over 80% of fats in hazelnuts are unsaturated fats that support heart and brain health.
• Vitamin E: A strong antioxidant that protects cells against oxidative damage.
• Magnesium: Important for bone, muscles and nervous system health.
• Fiber: It supports the health of the digestive system, regulating intestinal peristalsis and preventing constipation.
• Protein: A valuable source of vegetable protein, important for vegetarians and vegans.

How many hazelnuts can be consumed a day? Recommendations for portions

Although hazelnuts are healthy and full of nutritional values, it is important to consume them in moderate quantities. Due to their high calorie - about 600 kcal per 100 g - the recommended portion is about 20-30 g per day, which corresponds to more or less a handful of nuts. Eating hazelnuts in excess can lead to weight gain because they are rich in calories. That is why it is worth eating them as part of a balanced diet, as an addition to salads, yogurt, porridge or as a healthy snack between meals.

Summary

Hazelnuts are healthy, full of nutritional nuts that are worth including in your daily diet. They are an excellent source of unsaturated fats, vitamin E, magnesium and fiber, which support the health of the heart, digestive system, and also help protect cells from oxidative stress. Thanks to the low glycemic index, they can be consumed by people with diabetes, and their anti -inflammatory effect additionally affects the health of the whole body. Hazelnuts, although rich in calories, can be consumed every day in moderate quantities, as an element of a healthy and balanced diet.

Sources

Smith, A. et al. (2021). The Impact of Nuts on Health: Cardiovascular, Metabolic, and Immunological Benefits. Journal of Nutrition Research, 35 (4), 123–135. Brown, M. & Jones, R. (2020). Vitamin E and Heart Health: The Role of Antioxidants in Disease Prevention. Cardiovascular Review, 18 (2), 77–85. Rodriguez, P. et al. (2019). The Effects of Nut Consumption on Inflammation: A Systematic Review. Nutritional Science, 27 (3), 98-110.