Benefits of Hazelnuts: 1 Handful of Hazelnuts Every Day!

Hazelnut, which belongs to the birch family, is one of the characteristic tree species produced in the northern coasts of Turkey and whose history dates back to the 6th century. It ranks second among hard-shelled fruits grown in the world in terms of both consumption and production intensity. Rather than being used as a snack, it is consumed as the raw material of chocolate and confectionery products in the food industry.
Since the benefits of eating hazelnuts are known throughout the world, their consumption is quite high. Even though 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.
Hazelnuts grown especially in the Artvin, Ordu, Giresun and Trabzon regions of the Eastern Black Sea Region have fifteen varieties that vary depending on the region. Fruit is harvested from newly planted hazelnut saplings after five or six years, and their lifespan is approximately 50-60 years. However, the most productive period of a hazelnut sapling is when it is between 30-40 years old.
What are the benefits of hazelnuts?
Hazelnuts collected from the gardens with great effort must be dried in the thresh for 10-15 days until their heads turn from white to brown. The husk of the dried hazelnuts is separated by putting them on the pathos and the hazelnut fruits are laid out in the sun again. Although the development process of hazelnuts, which takes approximately five to six months, is difficult, its benefits are just as powerful. Here are all the benefits of hazelnuts:
- Hazelnuts, which are rich in magnesium, are one of the important foods that strengthen bones and prevent osteoporosis.
- Hazelnuts, which are a source of calcium and minerals for muscle aches and cramps, have properties that relieve joint pain.
- Hazelnuts, rich in vitamin E, have anti-cancer and cell regenerative properties.
- Hazelnuts consumed regularly every day strengthen the immune system by regulating blood circulation.
- Thanks to the natural oil extracts it contains, it helps you prevent cardiovascular diseases.
- As a source of protein, hazelnuts are recommended to be given as snacks every day, especially to children, for healthy development.
- With its blood sugar level regulating properties, it is used as a rich source of fiber in the diet lists of diabetic patients.
- It protects brain health thanks to the phytochemical substances it contains such as protonocyanidins, quercetin and kaemferol.
- It contains oleic acid, which lowers bad cholesterol and balances good cholesterol.
- It protects the skin from harmful sun rays and fights free radicals that can damage the skin.
- It delays aging and beautifies the skin with its rich antioxidant content.
- Hazelnuts, which regulate intestinal activities and facilitate defecation, are also a good snack for weight loss.
- Hazelnuts, rich in omega 3 fatty acids and a-linolenic acid, provide 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, externally to the skin and hair. The benefits of hazelnut oil are briefly as follows:
- Hazelnut oil, which provides high energy, increases fertility.
- It contains high amounts of protein.
- It gives positive results against the nervous system.
- It is a rich source of vitamin K.
- Consuming a handful of hazelnuts every day meets the daily need for vitamin E.
- Since it contains intense vitamins A and C, masks prepared with hazelnut oil eliminate fine lines and signs of aging.
- The mixture prepared with hazelnuts, walnuts, sesame and avocado oil protects the skin from harmful UV rays.
- Hazelnut oil, which contains plenty of antioxidants, helps the skin look healthier and brighter.
- It eliminates acne and acne scars with regular use.
- Hazelnut oil has a content that can solve the problem of hair breakage and contribute to hair regeneration.
- Hazelnut oil, used in excessively oily hair, regulates hair oiliness.
- Hazelnut oil mask strengthens hair strands and helps hair grow more vibrantly.
- Especially those who experience partial baldness during pregnancy can regain their lost hair with hazelnut oil.
- With regular use, hazelnut oil preserves the natural color of the hair.
- Because it is anti-bacterial, hazelnut oil cleanses 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 and copper. Since hazelnuts contain unsaturated fatty acids and are a rich source of fiber and protein, care should be taken in their consumption.
The calorie values of hazelnuts, which are included in both weight loss diets and diabetes diets, depending on their size, are 13 kcal for 1 piece (2 g) of hazelnuts and 151 kcal for 1 handful (24 g) of hazelnuts. 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:
- 61g fat
- 17g carbohydrates
- 15g protein
- 114 mg calcium
- 4.7 mg iron
- 163 mg magnesium
- 290 mg phosphorus
- 680 mg potassium
- 2.5 mg zinc
- 1.7 mg copper
- 6.2 mg manganese
- 2.4 mcg selenium
What are the harmful effects of hazelnuts?
As with everything else, hazelnut consumption should be moderate:
- Consuming excessive amounts of hazelnuts while wet causes 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 may cause an increase in respiratory complaints and heart rhythm disorders.
- Excessive consumption of hazelnuts is likely to cause problems such as urticaria and eczema.
- When eating hazelnuts, it is important to consume them in moderation and fresh. Those with hazelnut allergies should definitely stay away.
Do Hazelnuts Make You Gain Weight? Does it make you lose weight?
Hazelnuts cause weight gain because they are extremely fatty nuts. However, this may vary depending on usage. While consuming enough hazelnuts to meet the daily needs in the diet list will help you lose weight, excessive amounts may cause obesity. For this reason, if hazelnuts are consumed by counting calories, they will make the person lose weight or gain weight. Foods such as hazelnut paste or hazelnut chocolate, especially consumed at breakfast, have values that make a person gain weight.