The Hazelnut

There are several varieties of hazelnuts. In Italy, the most renowned are certainly those of the Langhe (Tonda Gentile).

Hazelnuts, as “dried fruit” (or rather, oil seeds), are widely used in Macrobiotic, Zone Diet and Paleolithic diet, but they lend themselves very well to any type of diet. They can be used to complete the lipid supply of the food plan, which is essential for a good hormonal structure, in particular for sex hormones; it may seem strange, but some diets require alternative lipid sources to oil to reach even only 25-30% of total calories. In that case, hazelnuts are a great solution.

This oily seed revealed to contain omega 9 (oleic acid) in a more than a satisfactory quantity, to the benefit of cholesterolemia (concentration of cholesterol in the blood) and to prevent cardiovascular disease (unlike animal fats and omega 6 ones which, if consumed in high quantities can lead to complications of this type).

The concentration of dietary fibers is also excellent, important for preventing constipation, but also for reducing the risk of colon cancer, feeding the symbiotic intestinal bacterial flora and modulating the absorption of nutrients.

The nutritional importance of hazelnuts is also attributable to the high content of vitamins such as vitamin E which has been found to be particularly important for the elderly, as a deficiency is associated with an increased risk of bone fractures and may also be able to protect against age-related cognitive decline, but more researches are necessary before supplementation can be recommended specifically for the treatment of Alzheimer’s and Parkinson’s.

Vitamin B6 and B1 are also present in good quantities, the first one is used to produce a necessary coenzyme in the body, the second is an essential vitamin heavily involved in the production of glucose, and cases of high blood sugar and / or alcoholism can dramatically increase the need of this vitamin.

Hazelnuts are rich of mineral salts too, among the most important it’s correct to indicate iron and calcium, this last play an essential role in supporting bone health and more, it also plays a role in maternal and cardiovascular health.

This delicious food also has antioxidant, restorative, hypoglycemic and hypocholesterolemic properties (they are a good source of plant sterols) of which scientific studies have shown that by constantly taking good quantities of plant sterols, it is possible on to reduce the “bad” cholesterol of 8-10%. Moreover, the consumption of foods containing plant-based sterols such as hazelnuts has a protective effect on cardiovascular diseases on an atherosclerotic basis (such as stroke and heart attack).

My advice regarding this food is to use it for example in mid-morning and / or afternoon snacks and why not even in a good breakfast together with a noble protein source such as Greek yogurt. I want to clarify that the quantities are subjective, everything must be balanced according to the daily calorie consumption and the personalized fat intake.

They do not result contraindicated in type 2 mellitus diabetes, hypertension, hyperuricaemia and hypertriglyceridemia. However, it is good to keep in mind that very often these metabolic pathologies derive primarily from a condition of obesity; therefore, since hazelnuts are extremely energetic, it is always good to take them with some moderation, thus benefiting from their qualities.

Article writtend by Riccardo Negro