Hazelnuts - Benefits And Harms, Calories

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

The benefits and harms of hazelnuts

Hazelnut is a cultivated form of hazelnut, genus Hazel (Corilus), family Birch. Man has been cultivating hazel for more than 2 millennia. Hazelnuts take their origin from the coast of the Mediterranean and Black Sea. Its name is a modified Greek word "pontikos" - "Black Sea".

Hazelnut is a lignified shrub with dark green oval or heart-shaped leaves, which acquire a yellow-red decorative color in autumn. The height of the shrub, depending on the variety, reaches 3-5 m, the crown can be artificially formed, reducing its height.

Hazelnut inflorescences are heterosexual, male ones appear on the bush in early spring, even before the leaves appear, they look like catkins. Female inflorescences are inconspicuous, similar to growth buds. Hazelnuts bloom in early spring, when the average air temperature reaches + 12 ° C. Male and female inflorescences bloom at different times, so the plants may not pollinate, which will cause a sharp decrease in yield. To prevent this from happening, several varieties of hazelnuts are planted, ideally at least 10 bushes. They will pollinate each other for a guaranteed harvest. Additional cross-pollination will be provided by wind and insects.

The nut fruit ripens in autumn - it is a kernel enclosed in a hard shell. From above, it is wrapped in a foliage. The core consists of 2 cotyledons, covered with an easily removable shell.

If hazelnuts are propagated vegetatively, it bears fruit for 3-4 years of life. Productivity grows up to 10-35 years, reaching 5-10 kg per bush. The total life span of a plant can be 100 years or more.

Content:

• Composition and calorie content
• The benefits of hazelnuts
• Useful properties of hazelnuts
• Hazelnut harm
• Where are hazelnuts used?

Composition and calorie content

The calorie content of hazelnuts is 670 kcal per 100 grams of product.

When compared with the calorie content of meat and fish, hazelnuts are superior in nutritional value, although they contain fewer carbohydrates. It achieves high calorie values due to the proteins and fats it contains. To obtain a daily calorie intake, a person needs to eat only 200 g of hazelnuts.

• Fats: 61,1 g
• Proteins: 13,7 g
• Carbohydrates: 17 g
• Water: 5.8 g
• Ash: 2.4 g
• Cellulose: 11 g

Calorie table for hazelnuts prepared in different ways (per 100 grams of product):

Product	Calories, in kcal
Calorie content of raw hazelnuts	670.0
Calorie content of roasted hazelnuts	690.0
Calorie content of dried hazelnuts	667.0
Calorie content of hazelnuts in chocolate	590.0

Nutritional value table for hazelnuts prepared in different ways (per 100 grams of product):

Product	Proteins, gr.	Fats, gr.	Carbohydrates, gr.
Raw hazelnuts	13,7	65.0	1.7
Roasted hazelnuts	16.0	65.0	10.0
Dried hazelnuts	14.3	61.0	13.4
Hazelnuts in chocolate	8.6	48.0	40.0

Table of vitamins contained in hazelnuts, per 100 g:

Vitamins (per 100 g):	amount	% RDA
Vitamin B7 (biotin)	76-80 mcg	156%
Vitamin E (alpha-tocopherol)	17.5 mg	116.7%
Vitamin B6 (pyridoxine)	0.59-0.7 mg	32.3%
Vitamin B1 (thiamin)	0.48 mg	28.2%
Vitamin B5 (pantothenic acid)	0.82-1.1 mg	19.2%
Vitamin B9 (folic acid)	68-78 mcg	18.3%
Vitamin B3 (PP, nicotinic acid)	1.55-5.2 mg	16.9%
Vitamin K	14.2 μg	11.8%

Mineral table, per 100 g:

Minerals (in 100 g):	amount	% RDA
Manganese	4200-12650 mcg	421.3%
Chromium	170 mcg	340%
Boron	170-200 mcg	264.3%
Vanadium	100 mcg	250%
Silicon	50 mg	166.7%
Copper	1125-1600 mcg	136.3%
Cobalt	12.3 μg	123%
Molybdenum	29.7 mcg	42%
Magnesium	160-172 mg	41.5%
Zirconium	20 mcg	40%
Phosphorus	299-310 mg	38.1%
Potassium	658-717 mg	27.5%
Rubidium	27 mcg	27%
Strontium	200 mcg	25%
Nickel	35 mcg	23.3%
Iron	3-3.3 mg	21%
Zinc	2200-2500 mcg	19.6%
Sulfur	190 mg	nineteen%
Calcium	114-170 mg	12.9%

Other important connections:

• Phytosterols - 116 mg (210.9% of the RDI)
• Purines - 13 mg (10% of the RDI)
• Oxalic acid - 222 mg (55.5% of the RDI)

It should be borne in mind that hazelnuts are able to accumulate the toxic trace element strontium (in 100 g - 25% of the permissible daily intake).

Complete chemical composition ➤

The benefits of hazelnuts

The rich and valuable composition of hazelnuts has long attracted people who consume hazelnuts, both as food and as a medicine.

Nutrients and their values:

• Vitamin E - has a positive effect on reproductive function, is an antioxidant. Its nut contains 117% of the daily value;
• B vitamins - are responsible for the functioning of the muscular and cardiovascular system;
• Omega-3 fatty acids - provide the tone of the vascular walls, prevent the appearance of cholesterol plaques;
• Pakletasel - the substance helps to prevent the formation of malignant tumors;
• Micro and macro elements (zinc, phosphorus, magnesium, potassium, iron, calcium) - strengthen bone tissue.

Both children and adults will be able to get a lot of valuable substances that are beneficial to health by eating hazelnuts. Hazelnuts are especially useful for pregnant women.

Hazelnuts during pregnancy

• Including hazelnuts in your diet makes it much easier to control your weight during pregnancy while still getting the nutrients you need from your diet.
• Hazelnuts have a positive effect on the formation of the central nervous system of the future baby, his skeletal system.
• The use of hazel will allow using fewer medications to enhance immunity, the woman will be less tired.

Hazelnut for men

Representatives of the stronger sex will find many valuable qualities in hazelnuts:

• Phytosterol, which is part of the nut, is used for the prevention of prostatitis, effectively prevents the development of atherosclerosis, and reduces blood cholesterol levels.
• Hazelnut well replenishes the energy reserves expended during physical exertion.
• The protein in nut kernels contributes to muscle building.
• Hazelnuts, like other nuts, are useful for the male reproductive system, it promotes the implementation of erectile function, and increases the duration of sexual contact.

Hazelnut for women

Positive qualities of hazelnut:

• Improves the quality of breast milk, which, after eating nuts, becomes more nutritious and satisfying. It is important not to exceed the daily intake of hazelnuts.
• Nut oil in combination with chicken egg yolk makes hair shiny, healthy, thick and lush, enriching it with vitamins and microelements.
• Walnut helps to cleanse the skin from the manifestations of the inflammatory process (acne, boils, acne, etc.).
• Hazelnut helps to restore reproductive function in infertility.

Hazelnut for children

Nuts have always attracted children as a treat. Hazelnuts are used as an immunomodulator, stimulates the development of the nervous, musculoskeletal systems, replenishing nutrients. Eating nuts normalizes fat metabolism in children, helps to get rid of flatulence. For these purposes, you can drink nut milk, for the preparation of which 100 g of ground nuts are mixed with milk, adding honey and vanillin for taste.

The maximum norm for children is no more than 10 nuts per day; it is better not to give them to babies under 3 years old.

Contraindications

The valuable properties of hazelnuts lose their significance if a person abuses the consumption of nuts. The maximum daily intake for an adult is 50 g, because a larger amount overloads the digestive system with a large amount of fiber.

Hazelnut is contraindicated in patients with chronic diseases of the digestive system. Overeating of this nut is fraught with gaining excess weight, feelings of nausea, headache, vasospasm.

Useful properties of hazelnuts

Product type	Properties
Raw and fried hazelnuts (raw walnuts are more useful, since heat treatment deprives them of their valuable properties and increases the calorie content of the product)	Frees organs from toxins. Promotes accelerated growth and development of the muscular system. When combined with honey and raisins, it increases hemoglobin levels. Stabilizes the activity of the central nervous system. Effectively combats sleep and psycho-emotional disorders. Replenishes the supply of vitamins.
Shells and husks	It is used in folk medicine for the preparation of decoctions and infusions for the treatment of high blood pressure, hemorrhoids, diarrhea, dizziness.
Peanut butter	It has an anthelmintic effect. Normalizes the work of the heart muscle. Combined with egg white, it eliminates the effects of burns. It is used in cosmetology as a treatment for problem skin, improving hair growth and condition. Replenishes energy reserves during mental and physical exertion.

Hazelnut harm

If nuts are consumed in excessive quantities, they will only bring negative feelings instead of benefits. The maximum permissible daily intake of hazelnuts is 50-60 g. The consequences of walnut abuse are a negative effect on the liver and stomach, intense headache due to substances contained in hazelnuts that cause vasospasm. Hazelnuts are used with caution for allergies, diabetes.

Where are hazelnuts used?

Cooking applications. Hazelnuts lose most of their valuable qualities after cleaning them from the inner shell, rich in vitamins and minerals. Therefore, in cooking and confectionery production, the nut is crushed together with it. Then hazelnuts are added to cakes and pastries, ice cream and chocolate, sweets, cream and pastry rolls.

Adding nuts to meat dishes, snacks and sauces adds a spice to the dishes. In cooking, both raw and roasted nuts are used, they can be whole and crushed.

Nut mixture with the addition of honey, goat's milk, dried fruits is very useful. It is tasty and healthy - it increases muscle tone, stimulates blood circulation, normalizes blood pressure, and relieves stress.

In medicine. For treatment, not only the kernel of the nut is used, but also its shell, bark and leaves of the plant. Tincture of ground shell helps in the treatment of low blood pressure, hemorrhoids, ulcers, colitis, fibroids.

Healing recipes:

• Broth for the prevention of prostatitis. The shell of 2 kg of nuts is poured with three liters of water and boiled for 3 minutes. Then the broth is infused for 4 hours on a steam bath, after cooling it is filtered. The result is 2 liters of a colorless, odorless, light brown liquid that needs to be stored in the refrigerator. Within 2 months, you should consume 2 tbsp. l. in a day. After a two-month break, the treatment is repeated.
• Hazel leaves contain carotene, alkaloids, essential oil, vitamin C. Hazelnut leaf tea is used in the treatment of migraines, depression, asthma, neurosis as a tonic and restorative component. Medicinal tea, effective for fibroma and prostate adenoma, is prepared very simply. It is enough to pour a glass of boiling water over a tablespoon of dry leaf and infuse the drink for 40 minutes. It can be drunk in several doses.
• Nut shells are used to treat high blood pressure. The inner shell (1 tbsp. L.) Is poured with 200 ml of hot milk, infused for half an hour, filtered, honey is added. This amount of infusion must be drunk during the day in 3 doses.
• Pounded walnut, chopped leaves and bark of the plant are used to prepare an enema decoction. To prepare a remedy, pour boiling water over Art. l. mixtures, cook over low heat for 30 minutes, filter and, after cooling, use as directed.
• Hazelnut bark contains a valuable essential oil with antiseptic, antipyretic, anti-inflammatory effect. It is used to treat varicose veins, leg skin ulcers, capillary hemorrhages. The bark harvested in spring has the most healing properties. To strengthen the walls and narrow the dilated veins, pour a glass of boiling water 1 tbsp. l. chopped bark, boil for 5 minutes, insist for 4 hours. After straining, the medicine is drunk 3 times a day. Shredded bark mixed with lard is used to treat periphlebitis as a lotion for a sore spot.

Hazelnut oil. Oil is extracted from hazelnut kernels by cold pressing. Since it was produced without heating, the oil has a subtle nutty aroma and a lot of valuable qualities. It contains vitamins, trace elements (copper, iron, calcium, phosphorus), as well as tocopherols, carotenoids, essential acids. Hazelnut oil has a high nutritional value, it is used in its pure form and as an additive.

Store walnut oil in a cool, dark place in a sealed container. When applied to the body, it refreshes the skin, with a matting effect that is practically not felt. The oil does not give the skin an oily sheen, is well absorbed, and solves the problems of oily skin prone to inflammation.

Salads, appetizers and desserts are seasoned with nut butter. As a fragrance, it is added to soap, scented candles, and cosmetics for skin care. Hands and nail cuticles are lubricated with this oil.

When taken orally, hazelnut oil is well absorbed, helps prevent cardiovascular diseases, kidney stones, gently cleanses the body.

Hazelnut oil contraindications. The only contraindication to the use of hazelnut oil is hypersensitivity to its components, a tendency to allergies.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).