Hazelnuts are a type of dried, oil-based fruit that has soft skin and an edible seed inside, being an excellent source of energy for its high fat content, in addition to protein. For this reason, hazelnuts should be consumed in small amounts, so as not to increase the caloric intake too much.
This fruit can be eaten raw, in the form of olive oil or can be used to make milk or hazelnut butter, for example. Hazelnuts have several health benefits because they are rich in fiber, iron, phosphorus, folic acid, calcium, magnesium and B vitamins, which help reduce high cholesterol, prevent anemia, care for bone health and promote liver metabolism.
Benefits of eating hazelnuts may include
Because they are rich in good fats and fiber, hazelnuts help reduce bad cholesterol and triglycerides, as well as increase good cholesterol, preventing complications and cardiovascular diseases, such as high blood pressure, atherosclerosis or heart attack. In addition, because of its vitamin E content, which is a powerful antioxidant, hazelnut reduces inflammation throughout the body, thus reducing the risk of heart disease.
Thanks to its intake of magnesium, folic acid and potassium, hazelnut can also help control blood pressure by maintaining the health of blood cases.
Hazelnuts are rich in folic acid, magnesium and zinc, which are necessary and important micronutrients for the transmission of nerve impulses. Thus, the consumption of this dried fruit is a good way to increase or preserve memory and learning capacity, being a good food for school-age children or for older people with memory problems, for example.
Because of its high fiber content and the nutrients it contains, such as oleic acid and magnesium, hazelnut helps reduce and control the amount of blood sugar, increasing insulin sensitivity. Therefore, hazelnut is a good example of a snack that people with diabetes can consume during the snack.
Hazelnuts are a type of nuts that contain a good amount of fiber, which causes a greater feeling of fullness, so consuming them in small amounts during a snack, for example, can help to lose weight, to better control hunger. To do this, it is recommended to eat about 30 g of hazelnuts.
Hazelnuts contain a high concentration of antioxidants, vitamins and minerals that can offer certain anticancer properties. This dried fruit has an antioxidant known as proanthocyanins, which protects against oxidative stress.
In addition, its vitamin E and manganese content protects against cell damage that could cause long-term cancer.
The following table presents nutritional information for every 100 grams of hazelnut:
Simple recipes to prepare at home and include hazelnut in your diet include:
Ingredients
Preparation mode
Place the hazelnuts in a preheated oven at 180oC and let stand for about 10 minutes or until golden brown. Then place the hazelnuts in a food processor or blender and whisk until creamier.
Then add the cocoa powder and coconut sugar, passing the mixture back to the food processor or blender. Then place the cream in a glass container and consume as you prefer.
Ingredients
Preparation mode
Soak the hazelnuts in water for at least 8 hours. Then wash the hazelnuts and whisk the blender with the other ingredients, to add flavor. Strain the mixture and store it in a glass jar or bottle.
Ingredients
Preparation mode
Preheat the oven to 180 degrees, then place the hazelnuts in a saucepan and bake. Season for 15 minutes or until the skin starts to fall out of the hazelnuts or until the hazelnuts are golden brown.
Place the hazelnuts on a clean cloth, close and let stand for 5 minutes. Then remove the skin from the hazelnuts and let them sit for another 10 minutes, until completely cooled. Finally, place the hazelnuts in a food processor or blender, add the oil and whisk until the mixture has a peanut butter-like texture.
Ingredients
Preparation mode
Start by separating the ingredients from the dressing. To do this, whisk the hazelnuts, 2 tablespoons of onion, water, salt, garlic, balsamic vinegar and paprika into a food processor or blender. Meanwhile, gradually add a splash of olive oil. The sauce’s ready.
Place the lettuce leaves, remaining onion and 1/2 cup sauce in a large bowl. Stir and add the cut cherry tomatoes in half and place the apple slices, untyping with the rest of the sauce. If desired, you can also add crushed hazelnuts on top.