Benefits of Hazelnut: Magnesium, Vitamin E, Protein, Iron and More!

Benefits of Hazelnut

Hazelnut, which belongs to the birch family, is one of the characteristic tree species produced in the northern coasts of Turkey and dates back to the 6th century. It ranks second in terms of both consumption and production intensity among the nuts grown in the world. Rather than being used as a snack, it is consumed as a raw material for chocolate and confectionery products in the food industry.

Since the benefits of eating hazelnuts are known around the world, its consumption is quite high. Even if hazelnuts are produced in countries with mild climate conditions such as Italy, Spain, Azerbaijan, Georgia and the USA, Turkey is the most important hazelnut production and distribution center in the world.

There are fifteen types of hazelnuts, which are grown in Artvin, Ordu, Giresun and Trabzon regions, which are located in the Eastern Black Sea Region, depending on the region. Five or six years after the newly planted hazelnut sapling, the fruit is taken and its lifespan lasts for about 50-60 years. However, the most productive period of a hazelnut sapling is between the ages of 30-40.

What are the Benefits of Hazelnut?

The hazelnuts, which are collected from the gardens with great effort, should be dried in the threshing floor for 10-15 days until their heads turn from white to brown. The husk of the dried hazelnuts is decomposed by giving it to the pulp, and the hazelnut fruits are laid out in the sun again. Although the development process of hazelnut, which takes about five or six months, is difficult, its benefits are just as strong. Here are all the benefits of hazelnuts:

  • Hazelnut, which is a magnesium store, is one of the important nutrients that strengthen bones and prevent osteoporosis.
  • Hazelnut, which is a calcium and mineral store for muscle aches and cramps, has properties that relieve joint pain.
  • Hazelnut, which is rich in vitamin E values, has anti-cancer and cell regenerative properties.
  • Hazelnut, which is consumed regularly every day, strengthens the immune system by regulating blood circulation.
  • Thanks to the natural oil extracts it contains, it helps you prevent heart and vascular diseases.
  • As a protein store, hazelnut is recommended to be given to children as a snack every day for healthy development.
  • It is used as a rich fiber source in the diet lists of diabetic patients with its blood sugar level regulating properties.
  • It protects brain health thanks to phytopchemical substances such as protonocyanidins, quercetin and kaemferol it contains.
  • It contains oleic acid, which lowers bad cholesterol and balances good cholesterol.
  • By protecting the skin from harmful sun rays, it fights free radicals that can damage the skin.
  • With its rich antioxidant content, it delays aging and beautifies the skin.
  • Hazelnut, which regulates intestinal activities and facilitates defecation, is also a good snack for weight loss.
  • Rich in omega 3 fatty acids and a-linolenic acid, hazelnut gives positive results against stress, depression and anxiety.

What are the Benefits of Hazelnut Oil?

Hazelnut oil, known as the most resistant oil to high temperatures, is obtained by pressing at 240 degrees. It is possible to apply hazelnut oil, which is rarely preferred in meals, to the skin and hair externally. The benefits of hazelnut oil are as follows:

  • High-energy hazelnut oil increases fertility.
  • It contains high amount of protein.
  • It gives positive results against the nervous system.
  • It is a rich source of vitamin K.
  • Consumption of a handful of hazelnuts every day meets the daily need for vitamin E.
  • Masks prepared with hazelnut oil, as they contain intense vitamins A and C, eliminate fine lines and signs of aging.
  • The mixture prepared with hazelnut, walnut, sesame and avocado oil protects the skin from harmful UV rays.
  • Hazelnut oil, which contains plenty of antioxidants, contributes to a healthier and brighter appearance of the skin.
  • With regular use, it removes acne and acne scars.
  • Hazelnut oil has a content that can solve the problem of hair breakage and contribute to the regeneration of hair.
  • Hazelnut oil, which is used in excessively oily hair, regulates hair oiling.
  • Hazelnut oil mask strengthens the hair strands and helps the hair to grow more lively.
  • Especially those who experience partial baldness during pregnancy can regain their hair with hazelnut oil.
  • With regular use, hazelnut oil preserves the natural color of the hair.
  • Due to its antibacterial nature, hazelnut oil purifies the skin from microbes.

Hazelnut Calories and Nutritional Values

In general, hazelnut nutritional values ​​include vitamins E, K and C and minerals such as folic acid, iron, zinc, copper. Since hazelnut, which contains unsaturated fatty acids, is a rich source of fiber and protein, attention should be paid to its consumption.

The calorie content of hazelnuts, which are included in both weight loss diets and diabetes diets, according to their size, contains 13 kcal for 1 (2 g) hazelnut and 151 kcal for 1 handful (24 g) hazelnut. The benefits of both roasted and raw hazelnuts are quite high in terms of nutritional value, they can meet almost all or half of the daily needs.

There are 628 calories in 100 g of hazelnuts. Other nutritional values ​​it contains are as follows:

  • 61 g fat
  • 17 g carbohydrates
  • 15g of protein
  • 114mg calcium
  • 4.7 mg of iron
  • 163mg magnesium
  • 290 mg of phosphorus
  • 680 mg of potassium
  • 2.5 mg of zinc
  • 1.7 mg of copper
  • 6.2 mg manganese
  • 2.4mcg selenium

What Are Hazelnut Harms?

As in everything else, it is necessary to be moderate in the consumption of hazelnuts:

  • Hazelnuts, which are consumed in excessive amounts when wet, cause diarrhea.
  • It is important to pay attention to allergic reactions and the shelf life of hazelnuts. In these cases, skin rash and redness may occur.
  • Eating more than a handful of hazelnuts a day can cause an increase in respiratory complaints and heart rhythm disorders.
  • Excessive consumption of hazelnuts is also likely to cause problems such as urticaria and eczema.
  • It is important to consume hazelnuts in moderation and fresh. Those with nut allergies should definitely stay away

Does Hazelnut Make You Gain Weight? Does it weaken?

Due to the fact that it is an extremely fatty nut, hazelnuts cause weight gain. However, this may vary depending on its use. Hazelnuts, which are consumed enough to meet the daily needs in the diet list, help to lose weight, while excessive amounts can cause obesity. For this reason, if hazelnut is consumed by calorie calculation, it weakens the person or gains weight. Foods such as hazelnut paste or chocolate with hazelnuts, especially consumed at breakfast, have weight gaining values.

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