Benefits of hazelnuts: why they are good for you
Tasty and genuine, hazelnuts are an ingredient to integrate into your diet, for savory or sweet dishes or simply as a snack.
This is because the benefits of hazelnuts on our body are truly numerous.
In this article, we will explore why the Piedmont PGI hazelnut, which we also grow on our Scoiattolo Rosso farm, is a precious ally for health and well-being, thanks to the presence of micro and macronutrients.
How and when to consume hazelnuts
In addition to the different existing varieties, you can find hazelnuts in two broad categories:
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Natural: fresh hazelnuts, as well as picked or shelled, or toasted;
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Process: pralines, covered with iced sugar or chocolate, or with the addition of salt.
To maintain all the nutritional properties of hazelnuts, we advise you to choose them as natural as possible, so that you can consume them daily, avoiding exceeding the caloric intake which could cause weight gain.
You can include them in a nutritious breakfast, with plain yogurt, dried fruit and a teaspoon of acacia or wildflower honey. During main meals you can use them for many savory preparations such as risottos, autumn salads, or long cooking such as roasts.
Naturally they are a quick and satiating snack, both mid-morning and afternoon, for adults and children. And of course, desserts cannot be missing: perfect for ice creams made with hazelnut paste, biscuits and delicious cakes to accompany with a tea.
Finally, they are among the best ideas for useful and original personalized gastronomic favors to give as gifts on the occasion of baptisms, communions, graduations or for weddings.
All the benefits of hazelnuts on the body
Hazelnuts are rich in nutrients that contribute to the general well-being of each of us. They mainly contain good, monounsaturated fats, including oleic acid, vitamin E and B vitamins, minerals including magnesium, potassium and phosphorus, and fiber.
Let’s see together how these constituents contribute to a healthy diet with beneficial effects on skin, hair and general health.
The benefits of hazelnuts for the skin
Thanks to the antioxidant action of vitamin E, hazelnuts, as a food or as an ingredient for cosmetics, face masks, scrubs and essential oils, are a panacea for the skin. Vitamin E, in fact:
- Counteracts the damage of free radicals: that is, it helps reduce wrinkles and relax the skin, making it elastic over time;
- Protects from UV rays: prevents premature aging and the formation of sun spots;
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Invigorates the skin: hazelnut-based oils nourish the skin deeply, making it softer, hydrated and luminous.
The beneficial effects on hair
In addition to having numerous beneficial effects on the skin, hazelnuts contain zinc and alphalinoleic acid, a fatty acid that helps make hair stronger, nourished and shiny. Against weakening, also vitamin H or biotin, which is part of the B vitamins, and helps healthy hair growth.
Benefits of hazelnuts on general health
Hazelnuts are a precious ally for the health of our entire body because:
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They improve heart health: hazelnuts contain phytosterols and oleic acid, also present in EVO oil (extra virgin olive oil), a “good” fat that counteracts bad LDL cholesterol and triglycerides, reducing the risk of cardiovascular diseases and tumors, and keeping blood pressure under control arterial.
- They increase energy levels: like dried fruit in general, toasted hazelnuts are ideal for a nutritious snack, because they ensure an excellent energy and calorie intake. Being among the oilseeds richest in fat (about 60%), they also help in weight control, thanks to the feeling of satiety they give.
- They activate the brain: hazelnuts contain folic acid, essential for the production of neurotransmitters, chemical substances that transmit messages to the brain. They therefore support cognitive functions and protect the brain from aging.
- They strengthen bones: magnesium, calcium and phosphorus contained in hazelnuts help strengthen teeth and bones and keep joints elastic.
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They make the intestine happy: thanks to the high fiber content, when included in a balanced diet, hazelnuts promote intestinal regularity and the elimination of toxins. They are also highly digestible.
Are there any contraindications for consuming hazelnuts?
As with any food, the excessive consumption of hazelnuts, due to their high caloric intake, leads to an increase in body weight. Furthermore, like dried fruit, they are in themselves an allergen, harmful to allergy sufferers.
They can be consumed daily, approximately 30 grams per day, as they have approximately 646 Kcal per 100g of product. They are suitable for vegan and vegetarian diets and are naturally gluten-free, therefore also suitable for intolerants and celiacs.
The benefits of hazelnuts for pregnant women not only help the expectant mother, for example to keep blood pressure low, but also contribute to the development of the unborn child’s brain.
To find out the quantities of hazelnuts best suited to your body and your specific needs, remember to consult a dietician or nutritionist who will be able to provide you with specific indications to enjoy all the benefits of hazelnuts, including them in a healthy and balanced diet plan.
On the online shop of our Scoiattolo Rosso farm, you can find fresh shelled Piedmont PGI hazelnuts and many genuine and natural products, such as chopped hazelnuts to make savory and sweet recipes and discover all the beneficial effects of hazelnuts.