Hazelnuts are nutritious nuts commonly used in products like pastries, cookies, chocolate confectionaries or milkshakes. They are a rich source of fatty acids, protein, fibre, and micronutrients. They are also one of the richest sources of vitamin E, which is good for your health and skin. Here are a few benefits of adding these healthy nuts to your diet.
1. Good for the Heart
Consuming hazelnuts regularly can help to reduce the risk of developing cardiovascular diseases. This is due to the omega-3 fatty acids contained in the nuts. They also help to lower harmful cholesterol levels in the body, thereby reducing your chances of getting a heart attack. 6 Health Benefits Of Eating Foods Rich In Omega 3 Fatty Acids And Their Sources
2. Improves Fertility
One of the most exciting facts about hazelnuts is their ability to improve fertility. A study conducted in 2018 showed that hazelnuts could improve sperm count. Their high levels of protein, antioxidants, zinc, and selenium also boost fertility in women. 10 Foods That Boost Fertility In Women
3. Good for Pregnant Mothers
Folate is the main ingredient in most prenatal vitamins because of its ability to reduce complications during pregnancy. Many tree nuts contain folate; however, hazelnuts contain more folate than most nuts. The fatty acids contained in these nuts are also beneficial during the first trimester. Women who consume enough hazelnuts are likely to have children with higher cognitive function.
4. Hair Growth
Vitamin E is a potent vitamin that benefits your health and promotes hair growth. The other nutrients present in hazelnuts, like protein, zinc, and selenium, prevent hair loss and improve scalp health. Health: The Benefits Of Vitamin E, Myths And Precautions
5. Good for the Skin
Hazelnuts contain phenolic compounds like flavonoids and tannins that work together to enhance skin health. They are also rich in antioxidants which combine with vitamin E to reduce signs of ageing and treat acne.
6. Aids in Digestion
Hazelnuts contain fibre and polyphenols that work together to boost digestion. They are also rich in unsaturated fatty acids, which, when combined with fibre, help to improve gastrointestinal health.
7. Strengthens Bones
Hazelnuts are rich in vitamins C and E and minerals like magnesium, calcium, and iron. These nutrients improve bone health and reduce the risk of osteoporosis. Lifestyle: The Health Benefits Of Vitamin C And Food Sources
8. Boosts Immunity
Hazelnuts contain phenolic compounds and antioxidant properties that protect your body from infections and reduce the risk of chronic diseases.
Different Ways to Include Hazelnuts in Your Diet
Hazelnuts are known to be an excellent addition to sweet foods like pastries. However, there are other ways to add them to your diet. You can choose to
Eat them Raw
You can choose to have them raw, or if you prefer a sweet taste, you can also roast them. They also go well with fruit and vegetable salads.
You can roast the nuts and grind them to a powder, then add the powder to different dishes.
Have them as a Snack or Spread
If you are a sweet tooth, you can purchase hazelnut chocolates or spreads. However, it is essential to note that they contain high amounts of sugar. Therefore, when applying or consuming them, have them in small quantities.
Potential Side Effects
Hazelnuts are considered safe to consume. However, they can be harmful in some cases. If you experience itching or swelling, then it is crucial to go for a check-up. Hazelnuts can also cause anaphylaxis which is a rare breathing problem. Consuming too many nuts can also cause stomach upsets and increase your calories. Ten to twenty hazelnuts are enough per day.
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11 Reasons Why You Should Add Dates To Your Diet
Lifestyle: The Benefits Of Nuts And The Most Nutritious Ones To Eat