Rich in vitamins, minerals, and healthy fats, hazelnuts are an excellent source of energy and nutrients.
This aromatic nut not only enhances the flavor of many dishes but also provides significant health benefits.
Hazelnuts are rich in vitamin E – an antioxidant that protects cells from damage by free radicals.
Additionally, hazelnuts contain B vitamins, including folic acid, which is necessary for DNA synthesis and the prevention of anemia.
Among the minerals, hazelnuts are particularly valued for their high content of magnesium, which is important for the functioning of the nervous system and muscle contractions, as well as manganese and copper, which are essential for maintaining normal immune system function and collagen production.
Moreover, hazelnuts contain iron, which plays a vital role in the transportation of oxygen in the body, and potassium, which is important for maintaining normal blood pressure.
They are low in carbohydrates and high in healthy fats.
Consuming hazelnuts may help lower cholesterol levels and support cardiovascular health.
Research shows that hazelnuts may help reduce inflammatory processes in the body.
Nutritional and Energy Value
On average, 100 g of hazelnuts contain about 628 kcal, making them an excellent source of energy.
Additionally, they contain approximately 15 g of protein, 61 g of fat, and 17 g of carbohydrates, most of which (about 15 g) are dietary fiber.
The glycemic index of hazelnuts is low.
The recommended dosage of hazelnuts in a keto diet is no more than 30 grams per day, which will help maintain ketosis and provide the body with essential nutrients.
Interesting Facts About Hazelnuts
Hazelnuts are one of the oldest nuts. Archaeological findings show that hazelnuts were used by humans over 9,000 years ago, especially in regions of the Middle East and Europe.
Hazelnuts are not just nuts, but also shrubs. Hazelnuts belong to the genus Corylus and can grow as shrubs up to 5 meters tall, while their trees can reach 10 meters in height.
Hazelnuts were a favorite treat of the ancient Greeks. In Ancient Greece, hazelnuts were considered a symbol of wealth and luck, and they were used as sacrificial offerings.
Hazelnuts come in many varieties. There are different varieties of hazelnuts, including Lambert, Scarlett, and others, each with its unique flavor qualities.
Hazelnuts are long-lived. Hazelnuts can grow and bear fruit for over 50 years, making them a profitable and sustainable food source.
Hazelnuts are easy to store. Under proper storage conditions, hazelnuts can retain their properties and flavor for several months or even years.
Lipid Profile
Hazelnuts contain a variety of fats, primarily monounsaturated and polyunsaturated:
- Monounsaturated fats: about 80% of total fat, mainly represented by oleic acid.
- Polyunsaturated fats: about 15% of total fat, predominantly Omega-6 (linoleic acid).
- Saturated fats: about 5% of total fat, mainly represented by palmitic and stearic acids.
