Hazelnuts Nutrition and Benefits

By Research Staff
November 14, 2018

How This Helps

HazelNut Benefits:

Hazelnuts (called as filbert nuts or cobnuts depending on the species) are sweet and nutritious nuts derived from the Betulaceae family of trees. These nuts are rich in monounsaturated fatty acids, which lower the occurrence of cardiovascular diseases. Additionally, hazelnuts are rich in Vitamin E and Vitamin B like niacin, riboflavin, pantothenic acid, thiamine, and pyridoxine (Vitamin B6).

Instructions

Characteristics:

Hazelnuts are widely produced in Turkey, which supplies around 75% of the world production. Besides, they are also grown in Italy, Azerbaijan, Greece, Georgia, Cyprus, and south Catalonia in Spain, Kent region in the UK, Oregon and Washington in the US. Hazelnut shell is generally brown and glossy with an ovoid shape. After shelling the nut, it still possesses a bitter dark brown skin, which is removed before cooking. The nut in itself has a white flesh and is slightly sweet.

Hazelnuts Nutrition Facts:

Nutritional value per 100 g.

Principle Nutrient Value

Energy 628 Kcal

Carbohydrates 16.7 g

Protein 14.95 g

Total Fat 60.75 g

Cholesterol 0 mg

Dietary Fiber 9.7 g

Vitamins

Folates 113 µg

Niacin 1.8 mg

Pantothenic acid 0.918 mg

Pyridoxine 0.563 mg

Riboflavin 0.113 mg

Thiamin 0.643 mg

Vitamin A 20 IU

Vitamin C 6.3 mg

Vitamin E 15 mg

Vitamin K 14.2 µg

Minerals

Calcium 114 mg

Copper 1.725 mg

Iron 4.7 mg

Magnesium 163 mg

Manganese 6.17 mg

Phosphorus 290 mg

Potassium 680 mg

Zinc 2.45 mg

Source: USDA National Nutrient database

Use It In

– Hazelnuts can be eaten naturally, blanched or roasted.

– These nuts are widely used in making desserts, confectionaries, tortes, cakes, meringues etc. Besides, they are a major ingredient of the vodka-based Italian liqueur, known as Frangelico.

– Hazelnuts are also used for treating colds and coughs in many home remedies.

Caution

Some people are allergic to hazelnuts, and have itchiness near lips, mouth or throat followed by swelling of lips and throat resulting in difficulty in breathing (anaphylaxis).

Science and Research

Heart:

Hazelnuts are rich in ‘heart-friendly’ fats like monounsaturated fatty acids like oleic acid and important fatty acids like linoleic acid that lower LDL or bad cholesterol levels and increase HDL or good cholesterol levels, thereby preventing coronary artery diseases or strokes.

Anemia:

Hazelnuts are very rich in folate, i.e., 113 µg for every 100g, equivalent to almost 28% of dietary consumption of this vitamin. Folate helps to prevent megaloblastic anemia and neural tube defects in newborn babies.

Hazelnuts are also rich in calcium, potassium, manganese, copper, iron and zinc. Copper and manganese are necessary for the action of the enzyme superoxide dismutase, whereas iron helps prevent microcytic anemia.

Skin:

Hazelnut oil has a nutty smell and has been used to protect skin against excessive dryness. Due to its astringent properties, this oil is used as the carrier oil in aromatherapy, massage, and cosmetic industry.

References