Hazelnut, this small and delicious nut, is one of the most popular edible seeds, which is not only used in cooking and preparing desserts, but also because of its unique properties for health. This brain is rich in nutrients, including vitamins, minerals, healthy fats and antioxidants, which are useful for heart health, improving skin, strengthening the immune system and even preventing some chronic diseases. In the following, we will comprehensively examine the benefits of hazelnut and its role in the health of the body.
Properties of hazelnuts
Rich source of nutrients
Hazelnuts contain essential minerals such as magnesium, calcium, potassium, and phosphorus that help improve body function. The presence of antioxidants and vitamins A, C and E in hazelnuts makes it a unique choice for healthy nutrition.
Strengthen heart health
Hazelnuts are rich in unsaturated fats that help lower bad cholesterol (LDL) and increase good cholesterol (HDL). Research has shown that regular consumption of hazelnuts can reduce the risk of heart disease and regulate blood pressure.
Cancer prevention
Hazelnut antioxidant compounds, such as alpha-tocopherol, play a role in reducing damage caused by free radicals and prevent cancer, especially bladder cancer. Manganese in hazelnuts also helps strengthen the immune system and fight cancer cells.
Strengthen the skin and prevent premature aging
Due to vitamin E and natural antioxidants, hazelnut is very effective in moisturizing and hydrating the skin. Its regular use can reduce skin wrinkles and make the skin brighter. It also prevents damage from sunlight and free radicals.
Improve bone health
Minerals in hazelnuts, such as calcium and manganese, help increase bone density and reduce the risk of bone fractures. Regular consumption of this brain can be useful for people suffering from osteoporosis.
Help regulate blood sugar
Hazelnuts contain dietary fiber and healthy fats that can help regulate blood sugar levels. The consumption of this brain is especially recommended for diabetics, because it has a low glycemic index and prevents a sudden increase in blood sugar.
Improve brain function
Hazelnuts contain important nutrients such as vitamin B6, copper and antioxidants that help improve memory and concentration. Regular consumption of this brain can reduce the risk of diseases such as Alzheimer’s.
Positive effect on mood
Research has shown that plant chemical compounds in hazelnuts help reduce oxidative stress and improve mood. The brain is also a natural source of mood-boosting nutrients.
Boosting the immune system
Zinc and copper in hazelnuts help strengthen the immune system. These minerals make the body resistant to infections by increasing the production of white blood cells.
Useful for pregnancy
Due to the presence of folic acid, vitamin E and minerals, hazelnuts are very useful for the development of the fetus and maintaining the health of the pregnant mother. A balanced consumption of hazelnuts can prevent neural tube defects in the fetus.
Disadvantages of hazelnuts
Food allergy
Hazelnut is one of the most allergenic nuts. Its consumption can cause allergic reactions in some people, including itching, swelling, hives, or even more severe reactions such as anaphylaxis. People who are allergic to nuts should avoid using it.
High calories and weight gain
Hazelnuts contain a lot of fat and calories. Too much of it, especially on a sedentary diet, may lead to weight gain. Moderate consumption is recommended.
Digestive problems
Due to its high fiber content, hazelnuts may cause bloating, indigestion or other digestive problems if consumed in large quantities. Also, people with a sensitive digestive system may experience stomach upset.
Risk of contamination with fungal toxins
If stored improperly, hazelnuts can be contaminated with aflatoxin, which is a carcinogenic substance. Buying from reliable sources and keeping in proper conditions is very important.
Impaired absorption of some minerals
Like many nuts, hazelnuts contain phytate. This combination can reduce the absorption of some minerals such as iron and zinc and may cause a deficiency of these substances in the long run.
Complications in people with migraine
Some people with migraines may experience exacerbation of symptoms after consuming hazelnuts. The reason for this is still not completely clear, but some compounds in hazelnuts seem to have this effect.
Increased blood sugar
Hazelnuts naturally have little effect on blood sugar, but consuming processed products such as hazelnut butter with added sugar may cause blood sugar to rise. For diabetics, it is recommended to use natural versions without additives.
Risk for people with liver problems
High consumption of hazelnuts can be harmful for people with weak livers or liver diseases, as the digestion of the fats in hazelnuts may put more strain on the liver.
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