From toasted hazelnuts to hazelnut cream, from hazelnut truffles to hazelnut spread, hazelnuts offer us their nutty goodness.
Hazelnuts, however, bring even more to the table.
As consumers have become knowledgeable about the health benefits of nuts, nut consumption is on the rise. One fact that has emerged is that nuts reduce risk of heart disease. How do hazelnuts measure up?
Hazelnuts and Heart Health
Hazelnuts have been deemed the most beneficial nut for heart health, containing a mix of beneficial compounds that protect against coronary disease.
- Hazelnuts are high in oleic acid, a monounsaturated fatty acid that helps to lower cholesterol.
- Hazelnuts lower blood pressure because of minerals such as calcium, magnesium, and potassium.
- Hazelnuts contain cardioprotective arginine, an amino acid that relaxes blood vessels.
Did you Know?
Hazelnuts, in fact, are one of the best nut sources of cardioprotective monounsaturated fatty acid and are lowest in saturated fat.
Nutritious Hazelnuts
Hazelnuts have been ranked as one of the most nutritious nuts because they supply significant amounts of protein and fiber, vitamin E, B vitamins, iron, zinc, calcium, magnesium, and potassium.
Nutritional Benefits of Hazelnuts
- Antioxidants
- Fiber
- Heart-healthy monounsaturated and polyunsaturated fats
- Minerals
- Phytochemicals
- Phytonutrients
- Phytosterols
- Protein
- Vitamins
Hazelnuts and Folate
Hazelnuts contain the highest concentration of folate, which reduces risk factors for cancer, heart disease, Alzheimer’s, neural tube defects, and depression.
Hazelnuts and Phytochemicals
Phytochemicals are beneficial plant compounds such as carotenoids, flavonoids, and proanthocyanidins, which decrease risk of heart disease and cancer. Hazelnuts have the highest amount of proanthocyanidins of the tree nuts. These compounds may also reduce risk of urinary tract infections and blood clotting.
Health Benefits of Hazelnuts
Hazelnuts are in the top category of nuts, right in with walnuts, pecans, and almonds, for the beneficial compounds they contain.
In a Nutshell:
- Low in saturated fat
- High in polyunsaturated and monounsaturated fats
- Excellent source of vitamin E, folate, calcium, and potassium
- Quality source of protein and fiber
- Eating hazelnuts is endorsed by the Dietary Approaches to Stop Hypertension (DASH) Eating Plan, issued by the U. S. Department of Agriculture (USDA) and the Department of Health and Human Services (DHHS).
- As recommended in Dietary Guidelines for Americans, consumers should eat 1.5 ounces of nuts (including hazelnuts) four to five times per week, as part of a healthful, heart-friendly eating plan.
Hazelnuts: Nutritious and Delicious
- Hazelnut oil is highly prized for its delicate flavor
- Hazelnut flour or meal can be used for baked items
- Chopped hazelnuts go well with chocolate and coffee flavored dessert items
- Hazelnut cream and hazelnut truffles are great-tasting delicacies
- Hazelnut nut butter can also be spread on crackers, toast, or bagels
- Toasted hazelnuts make good toppers for baked goods
- Nutella is a popular and delicious sweet hazelnut chocolate spread.
Hazelnuts have a wonderful sweet flavor, which makes them a delight to sample--better still, eating hazelnuts is a good, cardio-protective measure.
References:
Hazelnut Council, Health and Nutrition: Nutritional Overview
Further Reading:
Nuts: The Surprising Health Benefits
