UAE
The Complete Guide to Hazelnuts: Health Benefits, Advantages and Precaution
Introduction
People all over the world have loved hazelnuts for hundreds of years because they are small, tasty, and full of nutrients. These crunchy nuts are tasty, healthy, and often used in spreads, sweets, and healthy snacks. It’s important to know all of hazelnuts’ health benefits, whether you’re just having a handful in Dubai or using them in recipes all over the UAE.
We will discuss the health benefits, key advantages, and important warnings of hazelnuts in this full guide, which will help you decide if you want to add them to your daily diet.
What Are Hazelnuts?
Hazelnuts, which are also called filberts, come from the Corylus tree and are grown in many places, including the US, Italy, and Turkey. People love these round, brown nuts because they taste slightly sweet and feel smooth. People often eat them raw, roast them, or grind them into a paste for different cooking purposes.
Nutritional Value of Hazelnuts
Hazelnuts are rich in:
- Healthy fats (mainly monounsaturated)
- Protein
- Dietary fibre
- Vitamin E
- Magnesium
- Copper
- Manganese
- Antioxidants like phenolic compounds
A 28-gram (1-ounce) serving of hazelnuts contains approximately:
- Calories: 176
- Fat: 17 grams
- Protein: 4.2 grams
- Carbohydrates: 4.7 grams
- Fiber: 2.7 grams
These values make hazelnuts a nutrient-dense food that supports various body functions.
Health Benefits of Hazelnuts
Good for your heart: Hazelnuts contain large amounts of monounsaturated fats, which are beneficial for your heart. They can help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. When you mix these fats with magnesium and strong antioxidants, they help the blood flow and lower inflammation, which are both important for keeping your heart healthy. In the UAE, walnuts are a smart and tasty choice for a snack that is beneficial for your heart.
Helps the brain work better: It is known that the nutrients in hazelnuts, especially vitamin E, calcium, and healthy fats, are beneficial for the brain. Together, these things lower oxidative stress and may also lower the chance of cognitive problems that come with getting older, such as Alzheimer’s disease. Having hazelnuts as a snack every day can help you concentrate, remember things, and think more clearly overall.
Helps keep skin healthy: Hazelnuts, due to their high content of vitamin E and antioxidants, offer comprehensive skin protection. These chemicals help protect the skin from UV damage, help skin cells heal, and may slow down the ageing process. A natural way to take care of your face from the inside out if you live in a sunny place like Dubai or Sharjah is to eat more hazelnuts.
Easier control your weight: Even though walnuts have a lot of calories, eating them in moderation can help you keep your weight in check. They have lots of protein, fibre, and healthy fats, which keep you full longer and stop you from snacking on things you don’t need. Instead of snacking on processed foods, a handful of hazelnuts is a healthy way to fight your hunger between meals. It’s all about eating slowly and in moderation.
Helps Keep Blood Sugar Level: Thanks to their low glycaemic index, hazelnuts are beneficial for your blood sugar because they don’t cause quick spikes. Because they have fat and fibre, they slow down how quickly your body gets sugar from other foods. That’s excellent news for people with type 2 diabetes or who just want to avoid getting it. It can be easy to get better control of your blood sugar by eating walnuts.
Helps keep bones strong: As we age, it’s more important than ever to keep our bones strong. Hazelnuts can help with that. They have phosphorus, magnesium, and calcium in beneficial amounts, which are all things your bones need to stay strong. Eating walnuts on a regular basis can help keep your bones strong and lower your risk of getting problems like osteoporosis. It’s a simple and natural way to keep your bones healthy over time.
Other Good Things About Hazelnuts
A wealth of antioxidants: If you want a tasty snack, hazelnuts are excellent. They also have many vitamins that help protect your body from oxidative stress damage. Some of these antioxidants, like phenolic acids, help slow down cell damage that comes with getting older and long-term health problems like cancer or heart disease. A simple way to improve your body’s natural defences is to eat walnuts every day.
Helps keep your healthy gut: The way you feel in your gut affects both your body and mind. Hazelnuts have fibre, which helps your digestion and feeds good bugs in your gut. Having a healthy gut can help your immune system, speed up your metabolism, and even change your mood. Eating foods like hazelnuts, which are high in fibre, helps keep things running smoothly.
Delicious and useful in the kitchen: Because hazelnuts are so flexible, it’s easy to enjoy them in many ways. You can eat them raw, roast them, or mix them with creamy hazelnut butter. They taste excellent in both sweet and spicy recipes. The use of hazelnuts in traditional Middle Eastern and Mediterranean recipes is gaining popularity in UAE kitchens. They are a wonderful way to eat healthy snacks these days, like energy bars and trail mixes.
Cautionary Notes About Eating Hazelnuts
You should be aware of a few problems that could happen when you first start eating walnuts.
Reaction to Nuts: Another tree nut that can cause allergic reactions is the hazelnut. Itching, swelling, hives, or even anaphylaxis can happen to some people, especially kids or people who are already allergic to nuts, even in small amounts. Talking to a doctor before eating hazelnuts or any other tree nuts is very important if you think you or someone in your family might be allergic.
Density of Calories: Although walnuts are high in nutrients, they also contain a significant number of calories. Losing weight can happen by accident if you eat a lot of food without keeping track, especially if you eat other high-calorie foods at the same time.
Percentage of oxalate: Hazelnuts naturally contain oleates. When oxalates are present in large amounts, they can help form kidney stones, especially in people who are already more likely to get them. Talk to your doctor before adding walnuts to your daily diet if you’ve had kidney stones in the past.
How can you choose good almonds in the UAE?
The best walnuts to buy in the UAE are those that are fresh and of high quality. This statement is true whether you’re in Dubai, Sharjah, or somewhere else. Look for these things to make the best choice:
- Raw or dry roasted
- Unsweetened and unsalted
- Stored in airtight packaging
Visit PrimeNuts UAE to shop premium, fresh hazelnuts and explore other nutritious nut options delivered across the UAE.
Conclusion
Not only are hazelnuts a tasty treat, but they are also full of important nutrients that help keep your heart healthy, brain working well, skin healthy, weight in check, and more. They are a great addition to a healthy diet because they are full of healthy fats, vitamins, and minerals.
Of course, one should only eat a small amount of any food. Hazelnuts are good for you in many ways, but they are high in calories, so not everyone can eat them. This is especially true for people who are allergic to nuts or have other health problems. You can enjoy hazelnuts without eating too many if you pay attention to how much you eat and how they fit into your general diet.
You can add hazelnuts to salads, blend them into spreads, or just eat them as a snack. They add flavour and purpose to your food. If you want to improve your diet naturally, hazelnuts are a healthy and enjoyable food that you should add to your diet.
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