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Hazelnuts are
very high in energy and loaded with numerous health-benefiting nutrients that
are essential for optimum health. 100 g nuts provide 628 calories. The nuts are
rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid
linoleic acid that help lower LDL or bad cholesterol and increase HDL or good
cholesterol. Research studies suggest that Mediterranean diet that is rich in
monounsaturated fatty acids helps to prevent coronary artery disease and
strokes by favouring healthy blood lipid profile.
These nuts are
rich in dietary fibre vitamins, and minerals and packed with numerous health
promoting phyto-chemicals. Altogether, they help protect from diseases and
cancers.
Hazels are
exceptionally rich in folate, which is a unique feature for the nuts. 100 g fresh
nuts contain 113 µg. Folate is an important vitamin that helps prevent
megaloblastic anaemia and most importantly, neural tube defects in the new born.
Good news for expectant mothers!
Hazel nuts are an
excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of
RDA). Vitamin E is a powerful lipid soluble antioxidant, required for
maintaining the integrity of cell membrane of mucus membranes and skin by
protecting it from harmful oxygen free radicals.
The nuts, like
almonds, are free from gluten and therefore are a safe alternative food sources
that can be used in the preparation of gluten free food formulas for
gluten-sensitive, wheat allergy, and celiac disease patients.
The nuts are
packed with many important B-complex groups of vitamins such as riboflavin,
niacin, thiamin, pantothenic acid, pyridoxine (vitamin B-6), and folates.
They are rich
source of minerals like manganese, potassium, calcium, copper, iron, magnesium,
zinc, and selenium. Copper and manganese are essential co-factors for
anti-oxidant enzyme, superoxide dismutase. Iron helps prevent microcytic-anaemia.
Magnesium and phosphorus are important components of bone metabolism.
Hazelnut oil has
nutty aroma and has an excellent astringent properties. It helps to keep skin
well protected from dryness. The oil has also been used in cooking, and as
“carrier or base oil” in traditional medicines in massage therapy,
aromatherapy, in pharmaceutical and cosmetic industry.
Cardiovascular
Benefits: Hazelnuts are abundant with unsaturated fats,
the kind that are actually great for the heart. Much of this fat is oleic acid,
proven to lower LDL “bad” cholesterol and raise the “good” HDL kind. One cup of
hazelnuts consists of nearly half of the suggested every day quantity of
magnesium, a mineral that manages calcium levels in muscles. Whenever calcium
levels are higher the heart may contract, and beat irregularly. Proper quantities
of magnesium keep the heart from overexerting itself by promoting healthy rests
in between contractions.
Cancer Prevention :Research has discovered that the alpha-tocopherol kind of
vitamin E hazelnuts are extremely abundant with may possibly cut the chance of
bladder cancer in half. Furthermore, the manganese so rich in hazelnuts goes
quite a distance in safeguarding the body from cancer. Manganese is really a
constituent of the anti-oxidant enzyme created in the mitochondria of the cells
to safeguard against cancer.
Muscles: Magnesium performs a huge role in controlling the quantity of
calcium which goes into and out of the cells of the body. The proper amount of
calcium in the correct time promotes muscle contraction, as well as enables the
muscles to relax when they are not necessary. This avoids muscle tension,
soreness, spasm, cramps and fatigue. In accordance with one Italian research,
greater magnesium levels additionally increased the effectiveness of the
muscles.
It reduces
cholesterol: Eighty-three percent of the healthy oils
which hazelnut and its particular oil include contain oleic oil acid, that is
present in olive oil, too. In other words, hazelnut oil can be viewed as just
as one equivalent of olive oil. Experimental study done by the Scientific as
well as Technological Research Council of Turkey (TÜBITAK) has demonstrated
that oleic acid prevents higher level of cholesterol in healthy individuals as
well as regular usage of hazelnuts and hazelnut oil helps individuals who have
high cholesterol levels troubles to lessen the blood cholesterol by 28 % per
month on average. Hazelnuts include linoleic acid, an important oil acid which
is rarely seen and can’t be synthesized by the body. Both of these oils
decrease apolipoprotein B, that is bad for the heart, while increasing
apolipoprotein A by 28 %, that is very therapeutic for the heart. Usage of
hazelnuts in the amount of a teacup each day is really a practical method to
help in reducing cholesterol levels.
Good for Coloured
Hair: Hazelnuts are utilized like a natural component in a variety of colouring
agents. Together with rendering a delectably delightful brown hue to the
strands, hazelnut also makes certain that the colour will last for a longer
period. Plus, it provides an additional safety by keeping the coloured tresses
conditioned and therefore, safeguarding it from the problems brought on by
chemical use.
Skin Health: One cup of hazelnuts consists of 86% of the suggested every day
allowance of vitamin E. Vitamin E has been confirmed to safeguard skin through
the harmful effects of ultraviolet radiation, like skin cancer as well as
premature aging.
Reduce Risk of
Neural Tube Birth Defects: Neural Tube Birth Defects
(NTDs) are probably the most typical birth defects since they affect over
300,000 babies globally each year. The neural tube develops throughout the 3rd
week of pregnancy also it eventually forms the baby’s brain as well as spinal
cord. Once this tube does not close completely since it should, a small opening
is made within the spinal cord or even brain and this is how a neural tube
birth problem develops. Being sure that you meet your everyday requirement of
folic acid will certainly reduce the risk of neural tube defects by 70 %. Since
the neural tube develops very at the start of a pregnancy once the mother may
not even be conscious that she is pregnant, doctors suggest that ladies who are
attempting to get pregnant ought to get 400 mcg of folic acid every day. A
single cup of hazelnuts offers over 150 mcg of folate, which may go a long way
in making certain you meet your everyday requirement of this particular
vitamin.
It increases body
resistance: Hazelnuts as well as hazelnut oil are
probably the richest foods in vitamin E. Affecting the heart, muscles as well
as reproduction system positively as hazelnuts aid in increasing the human
body’s resistance by avoiding digestion of red blood cells. About 20 to 25
hazelnuts each day is beneficial in enhancing the immune system.
Bone and Joint
Health: About two thirds of the magnesium the body utilizes goes towards
building the structure as well as strength of the skeletal system. Magnesium is
really a key mineral within the makeup of the bones, and is also very important
that the body stores additional magnesium on the surface of bones to be used in
the case of an emergency insufficiency. Hazelnuts may also be full of
manganese, a mineral required for the development as well as strength of bones.
Post-menopausal women are frequently lacking in manganese and may take
advantage of its ability to boost the density of bone, as well as battle
brittle bones.
Nervous System: The nervous system requires amino acids so as to function, as
well as amino acids need vitamin B6. Hazelnuts are full of vitamin B6.
Moreover, vitamin B6 is essential in order to obtain myelin, the insulating
sheath of the nerve which boosts the efficiency and speed of electrical
impulses, enabling the nervous system to function brilliantly. What’s more,
vitamin B6 is instrumental within the synthesis of the neurotransmitters
serotonin, melatonin, and epinephrine.
Digestive Tract
Health: Hazelnuts are full of manganese that is an enzyme activator
along with a catalyst within the synthesis of fatty acids as well as
cholesterol. Additionally, it encourages protein as well as carbohydrate
metabolism. The high content of fibre in hazelnuts promises frequent movement
of food and waste from the digestive tract, distributing the burden of work
equally on the way and promoting the proper balance of chemicals and
microorganisms essential for a proper digestive system.
Good for Pregnant and
Lactating Women: Proper nutrition is essential
while pregnant for maintaining both mother’s and baby’s health. And, hazelnuts
are rich sources of numerous nutrition required for an excellent pregnancy,
which includes iron as well as calcium. Be sure you eat these types of nuts
moderately together with a balance diet full of fruits and vegetables. Also, be
sure that your fluid consumption is enough to prevent constipation problems
triggered because of the consumption of fibre rich foods.
Breastfeeding ladies can think about them
just as one in-between snack to control those unwanted food cravings. Together
with keeping you full and providing you those important nourishment, hazelnuts
may also assist you in getting back to shape in the healthier way, whenever
utilized sensibly in the well-balanced diet.
High in B Vitamins: Hazelnuts are abundant with
vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6
as well as B9 (folic acid). We depend on the B vitamins to dismantle proteins,
fats as well as carbohydrates for us, therefore offering us with the energy we
have to function. The B vitamin complex is utilized through the entire body,
designed for the health of nervous system. The B vitamins assuage stress,
anxiety and depression. Additionally they enhance the memory and therefore are
essential for the creation of neurotransmitters like serotonin. B9 aids hormone
synthesis as well as riboflavin is essential for healthy red blood cells.
Niacin enhances skin health assures the normal function of the digestive as
well as nervous systems. A few B vitamins help build as well as repair damaged
DNA.
Beneficial For
Menstrual Cramps: These rustic brown hued nuts are
abundant with magnesium, Vitamin E, calcium along with other nutrients. These
components are recognized to have got a positive impact in reducing cramps and
therefore assisting you tide over the menstrual period in the better way.
Help Reduce
Depression: Scientific study has lately discovered an
association in between low folic acid levels as well as depression. Scientists
remain not completely certain of the role which folic acid performs within the
occurrence of depression, yet a number of research has shown that the lack of
folic acid is associated with a poor response to anti-depressant medications.
You are able to discuss folic acid supplements together with your doctor if
you’ve been recommended SSRIs (serotonin reuptake inhibitors).
It boosts metabolism:
Having a lower glycaemic index along with a large amount of fibre,
hazelnut is really a top snack for feeling full. Containing a high amount of
healthy oils and vegetable protein, hazelnuts go slowly from the intestines
therefore its effect on blood sugar is low. Since it somewhat boosts blood
sugar levels, the period of being full is long. Hazelnut usage also results in
burning a high amount of calories throughout digestion. By resulting in a high
loss of calories in stool, it increases both digestion system as well as
metabolic process by 10 %, that we call the thermal energy of food.
Good for
Constipation Troubles: Being a rich source of fibre [1
oz gives 2.7 grams of fibre, meeting 10% of RDA], you can include these types
of nuts in your daily diet to help keep your bowel movements. They bind
together with the stools, release them, and therefore avoid constipation.
Help Reduce Urinary
Tract Infection (UTI): A urinary tract infection occurs whenever bacteria enter in the urinary
tract from the urethra. These types of bacteria then multiply quickly causing
symptoms like cloudy or even bloody urine, pain whilst urinating and also the
regular need to urinate. The most typical reason for urinary tract infections
is definitely the bacteria known as E.coli. Hazelnuts include a number of
phytochemicals which includes proanthocyanidins. These types of
proanthocyanidins have already been turned out to be beneficial in avoiding
UTIs and researchers think that it is because proanthocyanidins avoid the
E.coli bacteria from sticking to a woman’s urinary tract lining. Cranberries
too are a fantastic supply of these types of beneficial plant compounds and so
it could be wise to consist of cranberries and hazelnuts in your daily diet to
avoid or help treat a UTI.
Prevents Diabetics: Hazelnuts is frequently recommended by the doctors like a
healthy snack for people who are under the siege of diabetes, particularly type
2. It is packed with dietary fiber, that actually helps to keep yourself full.
Being low on GI, these types of nuts are recognized to avoid the sugar levels
from escalating. In addition, consuming hazelnuts can in fact enhance the HDL
levels. It improves the good cholesterol level whilst reduces the bad
cholesterol level. Therefore, it may possibly guard you from the potential
risks of high sugar and high cholesterol activated health problems. However,
research is yet to establish these types of suggestions and therefore, it is
best to stay safe and talk to your doctor just before including these nuts in
the diabetic diet.
Beneficial For
Controlling The Blood Pressure Level: Hazelnuts, known
as cobnuts aka filberts, are recognized to be advantageous for individuals that
have problems with high blood pressure. This is an excellent source of healthy
fats, whilst the saturated fat variants make up to simply 1.5 grams in an ounce
of these nuts. Additionally, it provides you with 46 mg magnesium, 193 grams
potassium and 2.7 grams dietary fibre. An excellent dose of potassium is
important to reduce the blood pressure level as well as reduce the hazards
linked to the onset of numerous cardiovascular conditions, which includes
stroke and paralysis.
Helps you Gain
Weight: Being abundant with healthy fats, consuming about 2 ounces of
those crispy, sweet nuts had the ability to assist you to gain weight the
healthy way. However, seek advice from your physician before you begin
consuming them to prevent unneeded problems.
Kidney stones: The property of hazelnut in avoiding kidney stones have been
demonstrated by the French phytotherapist. He recommended making hazelnuts a
normal part of the diet of those struggling with renal lithiasis, mostly in
cases of urate calculi (stones). Therefore, the regular usage of hazelnuts,
ideally a handful each morning is extremely therapeutic for those willing to
avoid kidney stones, and definitely will provide incredible results for those
struggling with it.
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