Hazelnuts are a delicious and nutritious snack that can be enjoyed on their own or added to a variety of dishes.
But have you ever wondered how many hazelnuts are in 100g?
In this article, we’ll explore the answer to that question and delve into the many health benefits of these tasty nuts.
From their high nutrient content to their potential to reduce the risk of chronic diseases, hazelnuts are a superfood that should definitely be on your radar.
So, let’s crack open this nutty topic and discover all there is to know about hazelnuts!
How Many Hazelnuts In 100g
If you’re curious about how many hazelnuts are in 100g, the answer is approximately 20. This serving size contains around 628 calories, making it a high-energy snack that can provide a quick boost of fuel.
It’s important to note that while hazelnuts are high in calories, they are also packed with essential nutrients that can benefit your health in many ways.
The Nutritional Value Of Hazelnuts
Hazelnuts are a nutrient-dense food that is loaded with many health-promoting compounds. They are rich in mono-unsaturated fatty acids like oleic acid, which helps in decreasing LDL (bad cholesterol) and increasing HDL (good cholesterol) levels in the blood. This makes hazelnuts an excellent food for maintaining a healthy heart.
Research studies suggest that a Mediterranean diet rich in monounsaturated fatty acids, such as those found in hazelnuts, can help prevent coronary artery disease and strokes by favoring a healthy blood lipid profile. Hazelnuts are also packed with dietary fiber, vitamins, and minerals, making them a great food for overall health.
One of the unique features of hazelnuts is their exceptionally high folate content. 100g of fresh nuts contain about 28% of the recommended daily intake of this vitamin. Folate is an essential B-complex vitamin that helps prevent megaloblastic anemia and neural tube defects in newborns, making hazelnuts an excellent food choice for expectant mothers.
Hazelnuts are also an excellent source of vitamin E, providing 100% of the recommended daily intake per 100g. Vitamin E is a powerful antioxidant that helps maintain the integrity of mucosa and skin by protecting it from harmful free oxygen radicals. This makes hazelnuts a great food for maintaining healthy skin.
In addition to these nutrients, hazelnuts are rich in other important B-complex vitamins such as riboflavin, niacin, thiamin, pantothenic acid, and pyridoxine (vitamin B-6). They are also a rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium. These minerals play vital roles in maintaining overall health, including bone metabolism and antioxidant enzyme function.
While hazelnuts contain phytic acid that can impair the absorption of some minerals, they are still a nutrient-dense food that can provide many health benefits. Incorporating hazelnuts into your diet can be a great way to boost your nutrient intake and promote overall health.
Hazelnuts And Heart Health
Hazelnuts have been shown to be good for heart health due to their high concentration of antioxidants and healthy fats. These nutrients can increase antioxidant potential and lower cholesterol levels in the blood. A study conducted on 21 people with high cholesterol levels who consumed 18-20% of their total daily calorie intake from hazelnuts showed a reduction in cholesterol, triglycerides, and bad LDL cholesterol levels. Participants also experienced improvements in artery health and inflammation markers in the blood.
A review of nine studies including over 400 people also saw reductions in bad LDL and total cholesterol levels in those who ate hazelnuts, while good HDL cholesterol and triglycerides remained unchanged. Other studies have shown similar effects on heart health, with results demonstrating lower blood fat levels and increased vitamin E levels.
The high content of fatty acids, dietary fiber, antioxidants, potassium, and magnesium in hazelnuts seems to help normalize blood pressure. Eating 29 to 69 grams of hazelnuts per day has been linked to improvements in heart health parameters.
Hazelnuts And Brain Function
Hazelnuts are not only delicious but also incredibly nutritious, making them an excellent addition to any diet. In fact, research has shown that hazelnuts may play a significant role in improving brain function.
Hazelnuts are a rich source of various nutrients that are essential for maintaining healthy brain function. For example, hazelnuts contain high amounts of vitamin E, manganese, thiamine, and folate. Vitamin E has been shown to slow cognitive decline as people age, combating Alzheimer’s, dementia, and Parkinson’s. Manganese has been shown to improve brain activity related to cognitive function too. Thiamine, the “nerve vitamin,” plays a major role in healthy nerve function for the whole body as well as cognition. Thiamine deficiency can be deleterious to the brain.
Moreover, hazelnuts are also rich in unsaturated fatty acids, which play a vital role in maintaining healthy brain cells. These fatty acids are essential for the development and maintenance of the brain’s cell membranes, which are responsible for transmitting information between neurons.
Additionally, hazelnuts contain high levels of antioxidants that help protect the brain from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and disease.
Hazelnuts And Digestive Health
In addition to their nutritional value, hazelnuts have been linked to digestive health benefits. Hazelnuts are high in fiber, which is essential for maintaining digestive health. Fiber helps keep the digestive system running smoothly by promoting regular bowel movements and preventing constipation.
Studies have also shown that consuming hazelnuts regularly may help reduce the risk of certain digestive disorders such as colorectal cancer. This is because hazelnuts contain antioxidants and other phytochemicals that have anti-inflammatory properties and can help protect against cellular damage.
Furthermore, the high protein content in hazelnuts can also aid in digestion. Protein helps to slow down the digestive process, which can help you feel fuller for longer periods of time and prevent overeating.
How To Incorporate Hazelnuts Into Your Diet
Hazelnuts are a versatile and delicious addition to any diet. They can be enjoyed as a healthy snack or used as an ingredient in many dishes. Here are some ways to incorporate hazelnuts into your diet:
1. Raw or Roasted: Hazelnuts can be eaten raw or roasted for a quick and easy snack. Simply purchase them whole or sliced and enjoy them as is.
2. Baked Goods: Hazelnuts can be added to baked goods such as cookies, breads, muffins, fruitcake, and brownies for a nutty flavor and crunch.
3. Pasta: Toasted hazelnuts can be crushed and sprinkled on top of pasta dishes for added texture and flavor.
4. Salads: Hazelnuts make a great addition to salads as a crunchy topping.
5. Nut Butter: Hazelnuts can be ground into a smooth nut butter that can be used as a spread on toast or as a dip for fruits and vegetables.
6. Chocolate Coated: Hazelnuts can be coated in chocolate for a sweet treat.
7. Spiced: Hazelnuts can also be coated in spices like cinnamon or cayenne for a spicy twist.
When incorporating hazelnuts into your diet, it’s best to eat them with the skin on as the highest concentration of antioxidants is found in the skin. However, some recipes may require you to remove the skin by baking the kernels in the oven for about 10 minutes before peeling.
In conclusion, hazelnuts are a nutritious and delicious addition to any diet. With so many ways to enjoy them, it’s easy to incorporate this healthy nut into your daily routine.