The Tree Nuts - Nutritional And Health Benefits Of Hazelnuts
Hazelnuts/Pixabay free images
Did You Know?
Hazelnut is Oregon's official state nut and Oregon is the only state that has an official state nut.
More than 95% of the hazelnut produced commercially in the US is cultivated in Oregon's Williamette Valley.
About Hazelnuts
Also known as cobnuts and filbert nuts, hazelnuts are tree nuts obtained from the hazel tree, Latin name : Corylus avellana.
The hazel tree is a small, deciduous tree belonging to the Birch family that is native to Turkey and Southern Europe.
Turkey is the largest producer of hazelnuts followed by Italy and the USA.
About 14 to 18 species of Corylus produce hazelnuts all of which are edible. However, the common hazel that is Corylus avellana is the one that is grown extensively under commercial cultivation.
The Hazel Nut Tree & Hazelnuts
By H. Zell (Own work) (CC BY-SA 3.0), via Wikimedia Commons
All images are By H. Zell (Own work) (CC BY-SA 3.0), via Wikimedia Commons
Corylus avellana, the common hazel tree, is a 10 to 30 feet tall tree that grows in temperate regions. The name avellana is derived from the town of Avellana in Italy.
The tree starts producing fruits 3 years after plantation.
The male flowers are in the form of an inflorescence called catkin which is a slim cylindrical cluster of flowers. The female flowers are also in the form of catkins but much smaller.
Hazelnuts therefore are produced in clusters and each nut is covered by a short husk. In about 7 to 8 months after pollination the nut ripens and falls out of this husk.
Hazelnuts are eaten on their own, used in confectionery items and to make hazelnut butter and oil as well.
Hazelnut oil is used in aromatherapy as well as a carrier oil in medicine.
Major Nutrients & Nutritional Benefits Of Hazelnuts
Cholesterol & gluten free.
Very high in energy; 628 Kcal/100 grams, and good fats, the mono unsaturated fats like oleic acid and linoleic acid.
Rich in dietary fiber and phytochemicals.
Excellent source of vitamin E and folate.
Sodium free but has good levels of potassium.
Excellent amounts of copper and manganese with appreciable amounts of iron, magnesium, calcium, phosphorus, selenium and zinc.
Good to very good (B1 & B6) amounts of several Bcomplex vitamins.
Hazelnut oil has astringent properties and protects skin from dryness.
Health Benefits Of Hazelnuts
Some health benefits of hazelnuts are :
They lower the risk of developing cardiovascular disease. The healthy fats, vitamin E, copper and magnesium all have a role to play in this which they do by reducing blood pressure and inflammation.
The phenolic acids and flavanols help protect against a variety of cancer.
The magnesium and manganese help improve strength of bones and joints and prevent osteoporosis as well.
Hazelnuts improve and maintain the digestive and nervous system as it has excellent levels of dietary fiber and vitamins B1 and B6.
Hazelnuts contain the highest proanthocyanidin content among all tree nuts. This helps to reduce formation of blood clots and also prevents urinary tract infections.
The dietary fiber aids in lowering LDL cholesterol and raising HDL cholesterol levels and also preventing constipation.
Its excellent folate content helps prevent anemia and birth defects in the newborn thus helping both pregnant women and their growing child.
Hazelnuts help to lower weight. Inspite of the fact that they are high in oil content and fat. They are thought to stimulate metabolism aiding thereby in more calories being burnt. They also help one feel full thus preventing unnecessary stuffing of oneself with unhealthy foods.
Hazelnuts help maintain skin health, prevent damage due to ultraviolet radiation.
Hazelnuts with skin have been found to contain about 10 times more total phenols and ORAC value than ones without it and about 3 times as much proanthocyanidin content.
1.5 ounces of hazelnuts a day can offer all these health benefits but be sure to go for in ones in shell as they can go rancid fast due to their high oil content. Also, be sure to ascertain that they do not shake about in the shells as that would indicate they have lost moisture and are not fresh.
The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.
Decadent Chocolate Tart With Hazelnut Crust Recipe