Title : Hazelnuts 7 benefits of these healthy for the heart, brain-Nuts Boost
link : Hazelnuts 7 benefits of these healthy for the heart, brain-Nuts Boost
Hazelnuts 7 benefits of these healthy for the heart, brain-Nuts Boost
is not breaking news that nuts they are some of the most snacks rich in nutrients can choose to add to your diet, and in a world full of too fatty, full preservatives, options downright harmful snacks, nuts such as hazelnuts are filling, delicious and nutritious. Sometimes called hazel nuts, hazelnuts are a good choice because these super size of a marble represent a powerful nutritional contribution.
There is some reluctance to enjoy nuts because of fears about their fat and calories. But when enjoyed in the right size portions, nuts filler can provide protein, fiber, unsaturated fats, and many other vitamins and minerals. Hazelnuts contain compounds that can fight heart disease and diabetes, stimulate brain function and even help you lose weight.
hazelnuts are a particularly versatile nut because of all the different ways that can be used. You can enjoy raw, roasted, in a paste or as an ingredient in countless healthy dishes. They are commonly found in some of our guilty pleasures like Nutella (one hazelnuts) and added to the chocolate. hazelnut flavoring is commonly used to Coffee and pastries as well as a complement and garnish desserts and savory dishes.
But if you're looking to enjoy the roasted flavor, earthy of a hazelnut without added sugars, there are many ways you can do that! Among hazelnut spreads, butters, oils, flours and there are a number of ways to get nutritious and delicious hazelnuts elements in your diet. And that's a good thing, because Hazelnuts are very beneficial treats.
7 important health benefits of hazelnuts
1. To promote heart health
Nuts they are a known fighter in the fight against heart disease, and hazelnuts are no exception. There are a handful of vitamins and minerals found in hazelnuts that promote heart health. Besides being a great source of fiber, which contain a lot of monounsaturated fatty acids, which help reduce LDL ( "bad") cholesterol and increase HDL cholesterol [19459011cholesterol] ( "good").
studies conducted by the American Society for Nutrition and published in European Journal of Nutrition showed that diets high in hazelnuts and other nuts result in reduced LDL , reducing inflammation and improving blood lipids. ( 1 2 ) The American Heart Association also recommends that, for optimum heart health, most of the daily fat that people should consume should be monounsaturated fats, which are they are the same as in hazelnuts. ( 3 )
hazelnuts also contain a considerable amount of magnesium, which helps regulate the balance of calcium and potassium and is crucial for blood pressure.
2. Help control diabetes
When planning a diabetic diet plan , it is important to focus on the choice of monounsaturated fats on trans or saturated fats. Hazelnuts are a great source of these good fats, and eating lots of nuts recommended as a substitute, "bad" foods rich in most harmful fats is a great way to ensure you get the benefits of good fats without having to worry about additional weight gain. ( 4 )
In a study of 2015 published in the American Journal of Clinical Nutrition , an interesting result occurred regarding how diabetics reacted to supplement their daily diet with nuts. Like other studies, it was concluded that the persons within the greater nut consumption experienced in their diets lowered cholesterol levels. The surprising outcome was that the higher doses of nuts provide a stronger effect in diabetics, do more to reduce blood lipids than in non-diabetics. ( 5 )
Diabetics with high cholesterol should consider adding hazelnuts and other nuts to your daily diet. They tried to improve glucose intolerance, high levels of manganese hazelnuts' are also useful in the fight against diabetes when used as a dietary supplement. ( 6 ) Hazelnuts are also a great source of magnesium , which it has been shown to decrease the risk of diabetes. ( 7 )
3. Full of antioxidants
hazelnuts have many vitamins and minerals that are powerful antioxidants. Antioxidants nullify harmful free radicals in the body and help prevent major diseases and diseases such as cancer and heart disease. Hazelnuts are a great source of vitamin E , which helps fight aging and disease by reducing inflammation. A portion of hazelnuts can also provide almost amount of manganese , which is not an antioxidant, but it is a major contributor to enzymes that are a full day. Hazelnuts also have the highest content of proanthocyanidins (PACs), a class of polyphenols that give foods such as red wine and black chocolate its "astringent mouth feel" compared to other nuts. ( 8 )
Studies have shown that PACs have a significantly higher antioxidant activity level compared to others such as vitamin C and vitamin E, which only work in certain environments . They are also shown to fight aging and help prevent disease. The PAC also found in blueberries and known for their ability to treat urinary tract infections, which is why it is common to drink cranberry juice at the start of a urinary tract infection. ( 9 ) to get the most antioxidants from hazelnuts, it is best to eat them with the skins present. ( 10 )
4. Promote the Brain
hazelnuts should be considered as a brain-boosting power. They are filled with elements that can improve brain and cognitive function and help prevent degenerative diseases later in life. Due to high levels of vitamin E, manganese, thiamin, folic acid and fatty acids, a diet supplemented with nuts can help keep active and working at its best brains, so the excellent hazelnuts brain foods .
higher levels of vitamin E coincide with less cognitive decline as individuals age and may also have an important role in the prevention and treatment of diseases of the mind like Alzheimer , dementia and Parkinson's disease. Manganese has been shown to play an important role in brain activity connected to cognitive function as well. ( 11 ) thiamine is commonly known as the "nerve vitamin" and plays a role in nerve function throughout the body, which plays a key role in cognitive function. It is also why thiamine deficiency can be harmful to the brain. ( 12 ) High levels of fatty acids and proteins help the nervous system and also help fight depression.
In a recent study published in Nutritional Neuroscience hazelnuts were tested for their neuroprotective qualities. When provided as a dietary supplement, hazelnuts were able to improve healthy aging, improve memory and hinder anxiety. ( 13 ) Hazelnuts are also Folate food . Known for its importance for folic spine and brain development during pregnancy, acid also helps degenerative disorders associated with slow brain in older adults. ( 14 )
5. Helps prevent cancer
Thanks to the high amount of antioxidants hazelnuts', which are important 19459045 [] cancer fighting foods . Vitamin E is most notable as a supplement for cancer prevention. Studies have shown the capacity of vitamin E for reducing risk of cancers of prostate, breast, colon and lung, while also preventing the growth of tumors and mutations. ( 15 ) Vitamin E has also shown potential to help in the treatment of reversal of resistance and multidrug cancer.
In other studies, manganese complexes were found to pose a potential anti-tumor activity. For example, the research conducted by the Faculty of Chemistry and Chemical Engineering at the University of Jiangsu in China and published in Journal of Inorganic Biochemistry found that the manganese complex could be a "potential antitumor complex to treat mitochondria. " ( 16 )
There is also growing evidence that thiamine may have anticancer properties, but more research is needed to confirm this belief.
6. Combat obesity
Hazelnuts are great stimulants to healthy metabolism in the body. People who consume large amounts of nuts show higher levels of weight loss due to boost in metabolism . ( 17 ) Thiamine plays an important role in maintaining a healthy metabolism. It helps convert carbohydrates into glucose, which is the source of energy the body uses to operate. Thiamine also has a hand in the production of new red blood cells, which are optimal in maintaining energy.
Evidence also suggests that manganese may be able to reduce weight in obese or overweight, probably due to its ability to improve digestive enzymes .
The protein, fiber and fat composition rich hazelnut provide a heavier feel satiety, preventing overeating and keeps you satisfied along. As we discovered, hazelnuts are a great source of "good" fats, which places them in a category of healthy snacks and food ingredients that can fight obesity . ( 18 )
7. contribute to healthy skin and hair
The robust amount of vitamin E in nuts can help keep healthy skin and hair by improving moisture and elasticity. antioxidant capacity of vitamin E can help prevent damage from UV rays and cigarette smoke, along with other things that can result in skin cancer or premature aging. It also helps to improve circulation and reduce inflammation. Vitamin E has been shown to help invitation scars, acne and wrinkles as well, thanks to its ability to regenerate skin cells.
hazelnut Nutrition
Although hazelnuts contain fat and have a higher amount of calories than other healthy snacks a reasonable serving size contains a number of vital nutrients that can be eaten without fear to win. Weight
One ounce (28 grams) hazelnuts contain approximately: ( 19 )
- 176 calories
- 4.7 grams of carbohydrates
- 4.2 grams of protein
- 17 grams of fat [fiber
- 2.7 grams
- 1.7 milligrams of manganese (86 percent DV)
- 0.5 milligrams of copper (24 percent DV)
- 4.2 milligrams of vitamin E (21 percent DV)
- 0.2 milligrams of thiamine (12 percent DV)
- 45.6 milligrams of magnesium (11 percent DV)
- 0.2 milligrams of vitamin B6 (8 percent DV)
- 31.6 micrograms folate (8 percent DV)
- 81.2 milligrams of phosphorus (8 percent DV)
- 1.3 milligrams of iron (7 percent DV)
- 4 micrograms vitamin K (5 percent DV)
- 190 milligrams potassium (5 percent DV)
- 0.7 milligrams of zinc (5 percent DV)
hazelnuts also contain amounts of vitamin C, niacin and calcium.
vs. Almonds hazelnuts
How hazelnuts stacked with almonds nutrition , another popular and healthy type of nut? For starters, the two have high levels of vitamin E, and both are healthy options to the heart that can reduce the risk of many ailments and diseases including cancer, diabetes, obesity and heart disease snacks.
Hazelnuts and almonds are also great sources of many vitamins and minerals as well as protein and fiber, but there are some differences. For example:
Hazelnuts
- You can help treat and prevent many degenerative diseases of the mind like Parkinson and Alzheimer
- higher amounts of PAC (important polyphenols with high levels of antioxidant capacity) between the nut varieties
Almonds
- Regular consumption of almonds can help generate useful intestinal bacteria to promote optimal digestive health
- Almonds can alkalize the digestive tract and can help nutrient absorption
hazelnut History and Interesting Facts
hazelnuts were obtained from the Black Sea region Turkey for at least 2,300 years. Turkey remains primary exporter of hazelnuts in the world. Today, they are also cultivated in the US Pacific Northwest and many other parts of the world, and demand has increased considerably.
hazelnut as a medicine and tonic was used in ancient times. It was mentioned in Chinese manuscripts dating back as far as 2838 BC
hazel flowers and pollinates in the middle of winter. After pollination, the flower remains dormant until June, when the nut begins to form. During the summer months, nuts ripen, changing from green to shades of hazelnut. Hazelnuts are typically harvested in late September or October after falling to the ground.
are called hazelnuts or hazelnut?
The answer is both! Hazelnuts were the name given to the hazelnut tree in England, when it was first introduced by French settlers. It was named after St. Philibert, because his day (August 22) coincided with maturity dates regularly nuts. The English later renamed hazelnut, and in 1981, the Commission Oregon Hazelnut decided to promote the name and production in the US extended.
- The hazel nut is official Oregon State.
- hazel nuts can produce long as 80 years.
- farmers in the midwestern United States are working on the development of cultivars of hazelnuts to help further species fight disease and adjust to various climates.
- hazels are very environmentally friendly, as they grow well between farming operations and can help stabilize sensitive soils.
The purchase and preparation of hazelnuts
when choosing raw hazelnuts, the best variety look plump and crisp, full and heavy. For optimal antioxidant benefits, they are the most purchased with the remaining skin. When inspecting shelled nuts to buy, make sure there are no holes or cracks. If you are buying without the shell, try to find varieties with firm and intact skin. You can also buy toasted, chopped or ground hazelnuts. If buying roasted variety, it is important to note containing less phytonutrients . ( 20 )
perishable fresh hazelnuts are made. It is important to store them properly. It is best to eat fresh hazelnuts as soon as possible. If you must store them, keep them at room temperature and away from heat and moisture. If shell, but they can also be kept in the refrigerator for up to four months. hazelnuts in shell have a shorter shelf life and can be stored in a cool, dry place for up to a month. ( 21 )
Other products include items such as hazelnut hazelnut butter, which is similar to peanut butter, but is made of toasted hazelnuts. hazelnut flour and flour are like other nut flours and are made of what remains after pressing nut oil. The food and flour are commonly used in baking or cooking. Hazelnut oil is currently being promoted as another healthy alternative cooking oil. The oil provides a great flavor and comes in a variety of Italian and American hazelnut. hazelnut paste is a sugary mixture of sugar and ground hazelnuts. It can be used for marzipan, ice cream and other baking ingredients.
If you grind your nuts at home, you can use a food processor to do so. It is best to add a little flour to the mixture before processing.
You can add nuts to salads and vegetables or mixed with cheese and toppings. Can I use chopped as a coating for meat and fish. Studies have also shown that the use of nuts, such as hazelnuts in bread recipes is an effective way to improve eating nuts in the diet. ( 22 )
Hazelnut Recipes
Here are some recipes hazelnut to try:
refers to hazelnut and precautions
hazelnut allergies can cause severe reactions, sometimes fatal. If you are not sure whether you are allergic, take precautions with the addition to your diet. People who have other nuts like Brazil nuts , macadamia and other allergies are more likely to be allergic to hazelnuts.
Final Thoughts on hazelnuts
If you are looking for a healthy snack or delicious ingredient added, hazelnuts are a great choice. While they do contain a lot of fat, fats are mostly healthy fats that actually can help promote weight loss rather than cause weight gain.
Moreover, as foods with high antioxidant content , which have been shown to promote heart health, helps control diabetes, stimulate the brain, help prevent cancer, fight obesity, and contribute to healthy skin and hair.
Given its remarkable nutritional composition and many benefits, feel free to reach hazelnuts and incorporate them into your diet on a daily basis. You will be glad you did
Read following :. Brazil Nuts: Selenium Food that fights [19459010Inflamación]
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