Contents:
- Medical Video: Health Nuts
- Nutrient content in hazelnuts
- Various benefits of consuming hazelnuts
- 1. Rich in antioxidants
- 2. Healthy heart
- 3. Reducing blood sugar levels
- 4. Maintain brain health
- 5. Reducing the risk of cancer
Medical Video: Health Nuts
Hazelnut beans are often enjoyed as a snack or processed in drinks, snacks and ice cream. These beans are rich in vitamins, minerals, protein, fiber, and healthy fats. Sweet peanuts turned out to have many health benefits that are a pity to miss. The following are various hazelnut benefits for your health.
Nutrient content in hazelnuts
One ounce of hazelnuts (28 grams) contains 176 calories and various healthful nutrients, namely:
- 4.7 gr carbohydrates
- 4.2 grams of protein
- 17 grams of fat
- 2.7 gr fiber
- 1.7 mg of manganese
- 4.2 mg of vitamin E
- 0.2 mg of thiamine
- 0.5 mg of copper
- 45.6 mg of magnesium
- 0.2 mg of vitamin B6
- 31.6 mcg of folate
- 81.2 mg phosphorus
- 1.3 mg of iron
- 4 mcg of vitamin K
- 190 mg of potassium
- 0.7 mg zinc
Hazelnut also contains a number of vitamin C, niacin, and calcium.
Various benefits of consuming hazelnuts
1. Rich in antioxidants
The benefits of hazelnut are first obtained from the antioxidant content in it. Hazelnut is rich in phenolic compounds, antioxidants that can help lower blood cholesterol and cure inflammation. In addition, these compounds are also beneficial for heart health and protect themselves against cancer. Antioxidants are known to protect the body from oxidative stress which can damage healthy cells so that you can get various types of diseases.
A study conducted over 8 weeks showed that someone who consumed hazelnut with or without skin significantly reduced the level of oxidative stress in the body compared to those who did not take it. The majority of antioxidants in hazelnuts are centered on the skin. Therefore it is recommended to consume it intact with the skin.
2. Healthy heart
The high levels of antioxidants and healthy fats in hazelnuts make it contribute to maintaining cell health and reducing cholesterol levels in the blood. Quoted from Healthline, a study conducted for one month with 21 research subjects showed that consuming hazelnut as much as 18-20% of the total daily calorie intake had a positive effect on the body.
The results showed cholesterol levels, triglycerides, and bad cholesterol (LDL) levels significantly reduced. In addition, some participants also experienced improved cardiovascular health and inflammation in the blood.
Other similar studies also showed a similar effect on heart health, which showed a decrease in blood fat levels and an increase in vitamin E. In addition, the researchers also concluded that the levels of fatty acids, fiber, antioxidants, potassium, and magnesium in hazelnuts help the body to normalize blood pressure.
3. Reducing blood sugar levels
In a 2015 study published in the American Journal of Clinical Nutrition, diabetic patients who consumed hazelnuts experienced a decrease in blood lipids (fat) compared with non-diabetic patients.
Hazelnut is also good to be used as a snack for diabetic patients because the source of fat in it is healthy fat so it will not contribute to weight gain. Not only that, the other benefits of hazelnut are proven to increase insulin sensitivity. The high content of manganese and magnesium has also been shown to reduce the risk of diabetes.
4. Maintain brain health
Vitamin E, manganese, thiamine, folate, and high fatty acids in hazelnuts are various ingredients that can improve brain cognitive function and help prevent degenerative diseases in the future. High levels of vitamin E in hazelnuts have an important role in preventing and treating diseases such as Alzheimer's, dementia and parkinsonism.
Manganese has also been shown to play a major role in brain activity connected with cognitive function. Thiamine itself is usually referred to as nerve vitamins which play a role in nerve function throughout the body, including the brain. While the content of fatty acids and proteins helps the nervous system and also helps overcome depression.
Research published in Nutritional Neuroscience also proves that hazelnuts can make your old age healthier, improve memory, and reduce anxiety. The folate content in it is also useful to slow down degenerative disorders in the elderly.
5. Reducing the risk of cancer
Among other types of nuts, hazelnuts have the highest antioxidant content of proanthocyanidins. Some research conducted shows that these antioxidant compounds help prevent and treat several types of cancer because they help protect the body from oxidative stress.
In addition, hazelnuts are rich in vitamin E which can help cells be protected from damage that can cause cancer. The content of manganese in it also helps the function of specific enzymes that can reduce oxidative stress damage and reduce cancer risk. Some studies also show that hazelnut extract can be useful in the treatment of cervical cancer, liver, breast and colon.
You can get the benefits of hazelnuts by putting them in your snack menu. However, be careful when consuming hazelnuts if you have a peanut allergy. It's good to consult in advance to ensure your allergy history.
