Introduction
Hazelnuts are small, round, brown nuts that are packed with a variety of nutrients. They have a crunchy texture and a sweet, nutty flavor, making them a popular ingredient in many dishes. Hazelnuts are a rich source of healthy fats, protein, and vitamin E. They are also delicious and make a great snack on their own.
What Are Hazelnuts?
Hazelnuts, also known as filberts, are the fruits of the hazel tree. They are native to Europe and Asia, but are now grown in many parts of the world, including the United States. Hazelnuts have a hard, brown outer shell and a small, edible kernel inside. They are widely used in confectionery, baking, and cooking, and are often roasted and eaten as a snack.
Nutrition Facts
Hazelnuts are a nutrient-dense food, meaning they provide a large amount of nutrients for the number of calories they contain. According to the United States Department of Agriculture (USDA), a 100-gram serving of raw hazelnuts contains:
- 628 calories
- 10.4 grams of protein
- 60.8 grams of fat
- 16.7 grams of carbohydrates
- 9.7 grams of dietary fiber
Healthy Fats
Hazelnuts are high in healthy fats, particularly monounsaturated and polyunsaturated fats. These fats can have a positive effect on cholesterol levels and may help reduce the risk of heart disease. According to the American Heart Association, monounsaturated and polyunsaturated fats should make up the majority of our dietary fat intake.
Protein
Hazelnuts are a good source of protein, containing about 15% protein by weight. Protein is essential for building and repairing tissues in the body, as well as for maintaining muscle mass.
Vitamin E
Hazelnuts are also a rich source of vitamin E, a powerful antioxidant that helps protect cells from damage caused by free radicals. A 100-gram serving of hazelnuts provides 15.03 milligrams of vitamin E, or 100% of the recommended daily intake.
Other Nutrients
In addition to healthy fats, protein, and vitamin E, hazelnuts are also a good source of other nutrients, including:
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Zinc
- Copper
- Manganese
Health Benefits
Consuming hazelnuts as part of a well-balanced diet may offer a variety of health benefits. Some potential benefits include:
Reduced Risk of Heart Disease
The monounsaturated and polyunsaturated fats found in hazelnuts can help improve cholesterol levels and reduce the risk of heart disease. One study found that consuming hazelnuts regularly for four weeks improved markers of heart health, including cholesterol levels and blood pressure.
Improved Brain Function
Hazelnuts are rich in vitamin E, which has been shown to have a positive effect on brain function. It may also help reduce the risk of Alzheimer’s disease and other forms of dementia.
Weight Management
Despite their high calorie content, consuming hazelnuts in moderation may actually help with weight management. One study found that people who added hazelnuts to their diet did not gain weight and actually had a reduction in waist circumference.
Bone Health
Hazelnuts are a good source of calcium, magnesium, and phosphorus, all of which are important for bone health. Adequate intake of these nutrients can help reduce the risk of osteoporosis and fractures.
How to Incorporate Hazelnuts into Your Diet
Hazelnuts can be enjoyed in a variety of ways. Here are some ideas for incorporating them into your diet:
- Roast them and eat them as a snack
- Add them to your favorite baked goods, such as muffins or bread
- Chop them up and sprinkle them over a salad
- Make your own hazelnut butter to spread on toast or use in recipes
- Use them as a crunchy topping for oatmeal or yogurt
FAQs
Can eating hazelnuts help lower cholesterol?
Yes. Hazelnuts are high in healthy fats, particularly monounsaturated and polyunsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
Are hazelnuts a good source of protein?
Yes. Hazelnuts contain about 15% protein by weight, making them a good source of this essential nutrient.
How many hazelnuts should I eat per day?
There is no set amount of hazelnuts that you should eat per day. However, like all nuts, they are high in calories, so it is best to consume them in moderation as part of a well-balanced diet.
Are hazelnuts safe for people with nut allergies?
No. Hazelnuts are a tree nut and can cause allergic reactions in people with nut allergies.
Can hazelnuts help with weight management?
Yes. Despite their high calorie content, consuming hazelnuts in moderation may actually help with weight management. One study found that people who added hazelnuts to their diet did not gain weight and actually had a reduction in waist circumference.
Can I eat hazelnuts if I have diabetes?
Yes, in moderation. Hazelnuts are relatively low in carbohydrates and high in healthy fats and protein, making them a good snack option for people with diabetes.
Are there any side effects of eating hazelnuts?
In general, hazelnuts are safe for most people to consume. However, some people may have an allergic reaction, which can cause symptoms ranging from mild itching to life-threatening anaphylaxis. It is also possible to consume too many hazelnuts, which can lead to gastrointestinal distress.
How should I store hazelnuts?
Hazelnuts should be stored in an airtight container in a cool, dry place. They can also be stored in the refrigerator or freezer to extend their shelf life.
Can hazelnuts go bad?
Yes. Like all nuts, hazelnuts can go rancid over time, which can cause them to taste bad and have a foul odor. It is best to consume them within a few months of purchase.
Are hazelnuts sustainable?
Hazelnuts are considered a sustainable crop because they can be grown without the use of synthetic fertilizers or pesticides. They also require less water to grow compared to other crops.
Can hazelnuts help reduce the risk of cancer?
Some studies have suggested that the antioxidants found in hazelnuts may help reduce the risk of certain types of cancer. However, more research is needed to confirm this potential benefit.
Conclusion
Hazelnuts are a delicious and nutritious food that can be enjoyed in a variety of ways. They are a good source of healthy fats, protein, and vitamin E, and may offer a variety of health benefits. By incorporating hazelnuts into your diet, you can add flavor and nutrients to your meals and snacks.
