All about the benefits of hazelnuts.
Hazelnuts can be eaten raw, this versatile nut is also used in both sweet and salty dishes. Hazelnut oil and other products made from it are also widely available. These nuts are healthy and can be a reasonable addition to your diet.Nutritional value of hazelnuts
Nutritional value per 28 g or about 21 whole kernels of unsalted hazelnuts.
Calorie content: 178
Fat:17 g
Sodium:0 mg
Carbohydrates: 4.7 g
Fiber: 2.8 g
Sugar:1.2 g
Protein: 4.2 g
Carbohydrates
One serving contains about 178 calories and just under 5 grams of carbohydrates.
Most of the carbohydrates in hazelnuts come from fiber. A smaller amount comes from naturally occurring sugars (1.2 grams) and a very small amount comes from starch (0.1 grams).
Fats
Most of the calories in hazelnuts come from fat. A total of 17 grams of fat in a serving of nuts. Most of the fat is monounsaturated (almost 13 grams). There are also 2.2 grams of polyunsaturated fats. Unsaturated fats are considered healthy forms of fat. There is a smaller amount (1.3 grams) of less healthy saturated fats.
Protein
Hazelnuts provide just over 4 grams of protein per serving.
Vitamins and minerals
Hazelnuts are a good source of several vitamins and minerals. They are an excellent source of vitamin E (about 28% of the recommended daily value) and a good source of thiamine. Hazelnuts also contain less vitamin B6 and folic acid.
Hazelnuts are also an excellent source of manganese and copper, as well as a good source of magnesium. Hazelnuts also contain less phosphorus, iron, zinc and potassium.
Health benefits
Helps maintain a healthy weight
Hazelnuts provide several benefits if you are trying to eat right and maintain a healthy weight. Hazelnuts contain fiber and protein, which help to get enough.
Eating nuts instead of other starchy snacks like chips or pretzels can help you maintain a healthy weight.
Provides antioxidant protection
The significant amount of manganese in hazelnuts also provides important health benefits. Manganese plays an important role in the activation of enzymes in the metabolism of carbohydrates, amino acids and cholesterol. The mineral also has antioxidant functions, is important for wound healing, the production of sex hormones and bone development.
Supports better heart health
Nuts are a high—fat food, but they contain healthy polyunsaturated and monounsaturated fats — fats that help improve heart health when consumed in moderation.
Reduces cholesterol levels
A diet rich in hazelnuts was associated with a decrease in LDL and total cholesterol levels with stable levels of HDL cholesterol, triglycerides and body mass index (BMI). These results are favorable for the prevention of cardiovascular diseases.
Allergies
If you are allergic to hazelnuts, you should avoid eating hazelnuts until you are sure they are safe for you.
For those with allergies, reactions to hazelnuts or other hazelnuts can range from mild to severe and may include life-threatening anaphylaxis.
Seek advice from a qualified healthcare professional if you suspect that you may be allergic to hazelnuts or other nuts.
When is it better to buy
Unlike many other nuts, hazelnuts are harvested in the middle of summer. Although in most markets hazelnuts are sold all year round.
Choosing a hazelnut, you can buy it with or without a shell. If you are buying peeled hazelnuts, look for heavy, full and mold-free nuts. The nuts outside the shell will most likely be packaged, so you won't be able to select them separately. If you can, look for those that have a solid color and no spots.
Storage and security
According to hazelnut producers, less processed hazelnuts are stored longer. Therefore, if possible, store the hazelnuts in the shell, and it can be stored for up to a year. It is best to process hazelnuts (for example, fry, chop) immediately before use.
Hazelnuts can be stored in an airtight container in the refrigerator or in the freezer, where they will stay fresh for about six months.
How to cook
Hazelnuts can be used in both sweet and salty dishes. Nuts are also delicious if they are simply fried and eaten separately.
To fry a batch of hazelnuts, spread the raw nuts on a baking sheet and bake at a temperature of 135 degrees Celsius for about 15-20 minutes. Keep a close eye on the nuts, as they can burn quickly. To remove the skin from the hazelnuts, wrap the nuts in a kitchen towel and leave for 5-10 minutes. Then rub vigorously. If the nuts have not completely lost their peel, everything is fine. The skins are edible and even add some nutritional value.
Roasted hazelnuts can be added to baked goods for taste and texture. Add hazelnuts to recipes for cupcakes, bread, cookies and cakes. Hazelnuts also go well with chocolate. Add it to any chocolate dish or sprinkle them on chocolate ice cream.
Hazelnuts can also be used alone or in combination with other ingredients as a coating for seafood or poultry.
