Nutritional Value of Hazelnuts

hazelnuts benefitsHazelnuts are not only amazingly delicious, they are also very useful for health. They have a lot of “healthy” fats, which help to clean the blood vessels from cholesterol plaques. They are also rich in proteins, dietary fibers, essential vitamins and minerals. And, most importantly, hazelnuts contain large amounts of phytosterols — the most powerful natural antioxidants.

Calories and weight control

It is believed that these nuts contain a lot of calories and fat. But if they are eaten in moderation, tree nuts can help you lose weight, because you long to feel full. A handful of nuts is just a full portion. 30 grams (about 20 nuts) will give approximately 176 calories, 17 grams of fat and 3 grams of fiber. After eating half this amount for 1 — 2 hours before meal, can you be sure that will not move during the meal.

Fats, beneficial for heart and brain

The fat content of hazelnuts seems high, but not to worry: it’s “good” unsaturated fats that support heart health, and stability of thinking.

Hazelnuts in a high concentration of oleic acid. This omega-9 fatty acid can effectively reduce blood pressure, preventing strokes and heart attacks. Oleic acid also fights cancer and stimulates mental activity. Studies have shown that regular consumption of oleic acid can significantly improve memory.

Hazelnuts are also rich in alpha-linolenic acid (ALA). When she gets inside, the body converts it into docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid. This omega-3 fatty acids, which are useful for many functional systems, particularly the nervous, cardiovascular and immune. Omega-3 fatty acids strengthen blood vessels, lower blood pressure, protect against mental illness, such as depression and schizophrenia, relieving the symptoms of allergies and prevent cancer.

Vitamin E is a fat — soluble antioxidant that protects cell membranes from damage by free radicals. This is one of the bioactive natural antioxidants, as it is able immediately to remove free radicals. Regular consumption of vitamin E will help to improve overall health. Tree nuts — one of the richest sources of vitamin E. a Handful of hazelnuts (about 30 grams) contains 21% of our daily requirement. Eating tree nuts every day and soon notice reduced signs of aging, improve mental activity.

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