The understated hazelnut is a nutritional and flavorful powerhouse. From the nutty perfume of hazelnut coffee to the smooth, rich taste of hazelnut chocolate, this adaptable nut has won over palates and hearts all across the world.
However, did you know that hazelnuts are a great source of vital nutrients that promote brain function, heart health, and general well-being? Everything you need to know about hazelnuts, including their uses in recipes, nutritional value, and flavor, will be covered in this book.
What is a Hazelnut?
The edible nut of the native European, North American, and Asian hazel tree (Corylus avellana) is known as a hazelnut. It has a firm shell and is spherical and sweet. Snacks, spreads, chocolate (such as Nutella), coffee flavoring, and baked items all frequently contain hazelnuts.
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Where Do Hazelnuts Come From?
- Main Producers: Italy, the United States, and Spain are the next biggest producers of hazelnuts, after Turkey.
- Hazelnut Tree: This tree, which grows well in temperate regions, yields nuts once a year, usually in the fall.
What Do Hazelnuts Taste Like?
The flavor of hazelnuts is earthy, buttery, sweet, and somewhat crunchy. Roasting enhances the flavor and releases a comforting, nutty scent. For this reason, hazelnuts are a staple in coffee syrups, pralines, and chocolate spreads.
Hazelnut Nutrition Facts
Hazelnuts are incredibly nutrient-dense. They are a vital component of a balanced diet since they are high in fiber, vitamins, minerals, and good fats.
| Nutrient | Amount (Per 100g) | Benefits |
| Calories | 628 kcal | Provides energy |
| Protein | 15g | Builds muscles, supports repair |
| Carbohydrates | 17g | Source of energy |
| Fats | 61g | Healthy monounsaturated fats |
| Fiber | 10g | Supports digestion |
| Vitamin E | 15mg | Antioxidant, supports skin health |
| Folate (B9) | 113 mcg | Supports brain development |
| Magnesium | 163 mg | Improves heart health |
| Copper | 1.7 mg | Boosts immune function |
Are Hazelnuts High in Calories?
Indeed, hazelnuts’ high fat content makes them heavy in calories, but these fats are heart-healthy monounsaturated fats.
Top 8 Benefits of Hazelnuts
1. Supports Heart Health
Monounsaturated fats, which are abundant in hazelnuts, help raise HDL and decrease LDL, or bad cholesterol. This lowers the chance of stroke and heart disease.
2. Rich in Antioxidants
They slow down aging and protect cells from damage by containing antioxidants like vitamin E that combat free radicals.
3. Boosts Brain Health
Hazelnuts, which are high in folate and vitamin E, promote memory, brain health, and cognitive function while lowering the risk of neurodegenerative illnesses.
4. Promotes Healthy Skin
Hazelnuts include vitamin E, which hydrates skin, combats free radicals, and encourages a young appearance.
5. Improves Digestive Health
Due to their high dietary fiber content, hazelnuts help to maintain gut health, avoid constipation, and facilitate a healthy digestive system.
6. Manages Blood Sugar Levels
Hazelnuts are a diabetic-friendly snack because of their fiber and good fats, which help to balance blood sugar levels.
7. Strengthens Bones
Hazelnuts, which are high in calcium and magnesium, promote strong bones and teeth and lower the risk of osteoporosis.
8. Aids in Weight Management
Despite being high in calories, hazelnuts’ fiber and healthy fat content help people feel fuller and prevent overeating.
How Many Hazelnuts Can I Eat a Day?
It is advised to consume 20-30g (about 10-12 hazelnuts) every day to reap the advantages without consuming excessive amounts of calories. Without going above daily caloric intake, this serving size offers vital nutrients.
Is Hazelnut the Same as Walnut?
In terms of flavor, texture, and nutritional value, hazelnuts and walnuts are not the same.
| Category | Hazelnut | Walnut |
| Shape | Round, smooth shell | Wrinkled, brain-like shell |
| Taste | Sweet, buttery taste | Bitter, earthy taste |
| Fat Content | High monounsaturated | High omega-3 fatty acids |
| Usage | Chocolate, desserts | Salads, snacks, baked goods |
Why Are Hazelnuts So Costly?
- Limited Production: Turkey is susceptible to supply interruptions because it controls over 70% of the global hazelnut output.
- Labor-Intensive Harvesting: Harvesting Hazelnuts is a labor-intensive procedure that involves hand-picking and careful processing.
- High Demand: A staple in high-end chocolate spreads, desserts, and snacks, hazelnuts are in high demand.
These elements raise the price of hazelnuts, particularly when demand is high.
Hazelnut in Cooking and Recipes
Hazelnuts are a versatile ingredient in both sweet and savory dishes.
Popular Uses of Hazelnuts
- Hazelnut Chocolate: The base for Nutella and many chocolate confections.
- Baking: Used in cookies, cakes, muffins, and tarts.
- Salads: Chopped hazelnuts add crunch to salads and savory dishes.
- Hazelnut Butter: A delicious alternative to peanut butter.
Conclusion
Hazelnuts aren’t just a delicious garnish for chocolate spreads. Rich in heart-healthy fats, vital vitamins, and antioxidants, they are a nutritional powerhouse. Hazelnuts are a multipurpose superfood that can enhance radiant skin and brain wellness.
This nut should be a regular part of your diet, whether you consume it raw, roasted, or in a rich chocolate spread.
Savor the flavor and health benefits of hazelnuts right now!
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FAQs
What are the benefits of hazelnuts?
Hazelnuts help with digestion, skin health, brain function, and heart health. Antioxidants and vital elements like vitamin E and magnesium are also abundant in them.
How many hazelnuts can I eat a day?
It is advised to consume 20–30g of hazelnuts each day, or roughly 10–12 hazelnuts, in order to reap the health benefits without consuming excessive amounts of calories.
Is hazelnut and walnut the same?
No, walnuts and hazelnuts are not the same thing. Walnuts have a wrinkled shell, but hazelnuts are round and smooth.
Why are hazelnuts so costly?
Because of their limited supply, labor-intensive harvesting, and high demand for goods like chocolate spreads and Nutella, hazelnuts are expensive.
