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Hazelnut - properties, benefits and how to consume

Among the many dried fruit varieties, hazelnut is undoubtedly one of the most popular. With it you become the famous Nutella. However, few know the properties of these seeds and what would be the best way to consume them to get the most out of their benefits.

Hazelnut is a fruit of the hazelnut tree ( Corylus avellana ) has a round or egg-shaped shape and a very resistant shell. What we eat from the hazelnut is the seed that is in it.

Cultivated by man since ancient times, hazelnuts are now used as a rich and healthy food for breakfast or lunch as an alternative to industrialized foods. When cooking, hazelnuts are used in both sweet and salty recipes.

But now we are going to discover all the properties of this dried fruit (or this nut, if you prefer a more precise term).


1. Rich in vitamin E.
2. Rich in phytosterols
3. Rich in oleic acid
4. Rich in magnesium
5. Rich in vitamin B6
6. Rich in manganese
7. Rich in fibers
8. Rich in other B vitamins

1. Vitamin E.

In addition to almonds, hazelnuts are one of the foods richest in vitamins. 100 grams of hazelnuts contain around 86% of the vitamin E that our body needs every day.

This vitamin protects the skin from the harmful effects of UV rays, premature aging, and the appearance of cancer, especially in the bladder.

The anti-cancer effects of hazelnuts are also enhanced by the presence of manganese, which is part of the antioxidant enzymes produced by cellular mitochondria, a useful mechanism to protect them against cancer.

2. Phytosterols

This dried fruit also contains phytosterols, substances that are useful in preventing cardiovascular diseases. Contains good fats that help lower bad cholesterol, LDL.

It is because of its richness in unsaturated fats that hazelnuts are considered beneficial for the heart.

3. Oleic acid

They mainly contain oleic acid, useful for increasing the levels of the "good" cholesterol, HDL.

4. Magnesium

Hazelnuts also have good levels of magnesium - a mineral that regulates the levels of calcium in muscles (so that they function properly and contract easily) and also ensure the well-being of the bones, joints, and heart.

5. Vitamin B6

Hazelnuts are also rich in vitamin B6. The nervous system needs amino acids to function properly, and vitamin B6 is important from this point of view. In addition, this vitamin is necessary for the formation of myelin, which increases the speed and effectiveness of nerve impulses.

Vitamin B6 is one of the most important components for the synthesis of serotonin, melatonin and adrenaline, neurotransmitters of the nervous system.

6. Manganese

The manganese contained in hazelnuts activates digestive enzymes and facilitates the synthesis of fatty acids and cholesterol. It also boosts the metabolism of proteins and carbohydrates.

7. Fibers

The fiber content of hazelnuts helps keep the digestive system healthy, facilitates intestinal transit and eliminates toxins.

8. Other vitamins of complex B.

Hazelnuts are also rich in vitamin B1 (thiamine). B2 (riboflavin), B3 (niacin) and B9 (folic acid).

B vitamins are necessary so that our body can get energy from proteins, fats and carbohydrates. They are used by our body to keep the nervous system healthy, to improve the production of the neurotransmitter serotonin.

Vitamin B9 or folic acid contributes to the synthesis of hormones and vitamin B2 is necessary for red blood cell health, while B3 guarantees the normal functioning of the nervous and digestive systems.

9. Mineral salts

Hazelnuts contain a variety of valuable minerals for our body, such as: manganese, potassium, calcium, copper, iron, magnesium, zinc and selenium.

Copper and manganese are essential for the formation of antioxidant enzymes, while iron is useful in preventing anemia.

10. Calories

Like all nuts, hazelnuts are quite high in calories (655 calories per 100 grams of product). However, one should not make the mistake of avoiding dried fruits because they are too high in calories and "fat".

Several scientific studies have shown exactly the opposite, those who regularly (but moderately of course!) Use nuts, hazelnuts, almonds or other dried fruits, better maintain their ideal weight.

Benefits of hazelnuts

Now you can see why hazelnut consumption is good for your health.

1. They are antioxidants
2. Activate the digestive enzymes
3. Promote the metabolism of carbohydrates and proteins
4. Prevent some cancers
5. Strengthening the bones and muscles
6. Prevent cardiovascular disease
7. Keep cholesterol under control
8. Prevent cardiovascular disease
9. prevent anemia
10. is a true natural nutritional supplement
11. Do you good for your skin
12. Help in bowel regularity
13. Relieve muscle tension, cramps and fatigue
14. Promotes the proper functioning of the nervous system.
15. Combating wrinkles and premature aging
16. help keep your weight in shape


The best way to consume hazelnuts is to simply eat them in kind to eat (without the shell).

The amount varies from person to person, depending on your routine activities, but that Food and Drug Administration recommends around 40g of hazelnuts per day to prevent cardiovascular disease.


With the hazelnuts you make the Nutella, see our article below on how to make Nutella at home:


Hazelnut milk

In the video below you will learn how to make milk and hazelnuts at home:

Salad with hazelnuts

But you can put hazelnuts in the salad. The Underchef The recipe in the video below is next to super chic, super healthy and delicious. Look at it: