Hazelnut

The hazelnut is the fruit of the hazel tree and therefore includes any of the nuts deriving from species of the genus Corylus, especially the nuts of the species Corylus avellana. They are also known as cobnuts or filberts according to species. Hazelnut  belongs to the Betulaceae family. Hazel is mainly distributed on the coasts of the Black Sea region of Turkey, Southern Europe (Italy, Spain, Portugal, France, and Greece), and in some areas of the USA (Oregon and Washington). It can also be cultivated in other countries, such as New Zealand, China, Azerbaijan, Chile, Iran, and Georgia, among others.

The hazel is a tree or shrub that may grow to 6 m high, exhibiting deciduous leaves. These are rounded, 6–12 cm in length and width, softly hairy on both surfaces, and with a double-serrate margin.

Hazelnut (Corylus avellana) is widely used in food production in raw, roasted, salted, and paste form. Proteins are key components conferring favorable sensory, technological, and functional properties to hazelnut.

Here are evidence-based health benefits of hazelnuts.

• Full of Nutrients

            Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats. One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains the following nutrients:

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc. Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper. Additionally, they have a high content of omega-6 and omega-9 fatty acids. However, hazelnuts contain phytic acid, which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts.

• Loaded With Antioxidants. Hazelnuts are rich in phenolic compounds that have been shown to increase antioxidant protection in the body. It is best to eat hazelnuts whole and unroasted to ensure you get the highest concentration of antioxidants.
• May Be Good for the Heart. Hazelnuts may increase oxidative capacity and reduce blood lipid levels, which can help reduce the risk of heart disease. They also seem to help normalize blood pressure.
• May aid weight loss. Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
• Linked With Lower Rates of Cancer. The high concentration of antioxidant compounds, vitamin E and manganese in hazelnuts may help decrease the risk of certain cancers, though more research is needed.
• Could Decrease Inflammation. Hazelnuts may help prevent and decrease inflammation due to their high concentrations of healthy fats. Nevertheless, other factors are also important.
• May Help Lower Blood Sugar Levels. Hazelnuts contain several compounds that may help lower blood sugar levels. However, the evidence is limit ed and their potential benefits need to be studied further.
• Easy to Add to Your Diet. Hazelnuts can be found whole, sliced, ground, raw or roasted. They are commonly eaten as a snack or added to baked goods and other dishes. It’s best to eat them with the skin on.