What are Hazel Nuts? Meaning, Benefits, and Types

Introduction

No doubt, you might have seen hazelnuts in chocolate spread, trail mix, or any fine dessert from Europe. But apart from their great flavor, hazelnuts are perhaps the most nutritious nuts among the variety of nuts available. 

Rich in essential nutrients like fats, vitamins, and minerals, they require much more appreciation than what we have shown to them in India until now.

In this blog post, we will cover all the aspects related to hazelnuts, including their meaning, varieties, nutrition facts, and even health benefits scientifically proven.

What are Hazelnuts? Meaning and origin 

The hazelnut is the edible seed of the hazel tree. It also goes by the alternative name of filbert. This nut is encased in a tough shell and is the size of a large marble. It is round in shape, with a smooth outer layer that ranges from light to dark brown in colour, and a cream-coloured interior.

The hazel tree is native to Europe and western Asia. Hazelnuts grow best in the region of the Mediterranean Basin, which explains why Turkey, Italy, and Spain continue to be major producers of this fruit. Turkey leads in hazelnut production, providing about 70% of the entire global production of hazelnuts.

Nutritional profile of Hazelnuts

Types of Hazelnuts

There are different kinds of hazelnuts. There are several kinds that are cultivated and commercially traded worldwide, each differing slightly in flavor, size, and uses. These include:

• Tonda Gentile (Piedmont Hazelnut): Cultivated in the Langhe area of Piedmont, Italy, this is considered to be the best hazelnut variety in the world. The nut has an almost perfect round shape, is very thin-skinned, and has an incredibly rich flavor. This particular variety is the one preferred by chocolatiers.

• Barcelona: One of the most common types in both the United States and Spain. This variety has a somewhat oval shape, a rich flavor profile, and is used heavily in commercially available nut mixtures and baking.
  

• Tombul: Cultivated in Turkey, specifically Giresun province, the Tombul variety is a smaller and extremely flavorful variety. This nut is extensively used in confectionery products and forms the base for international hazelnut supplies.

• Daviana: This variety has an elongated shape compared to Tombul and Tonda Gentile. This type of hazelnut is often used as a pollinating plant.
  

• Hall’s Giant: A huge-sized variety grown extensively in gardens and farms in both Europe and America. This one bears large-size flavorful kernels.

• Raw and Roasted Hazelnuts: Though it may not be a biological difference, it must be mentioned that hazelnuts come in raw, dried, roasted, oil-roasted, whole, cut, and grounded forms. The healthiest way to consume them would be by having them raw with their skin intact.
  
  

Top Health Benefits of Hazelnuts 

The key health benefits of Hazelnuts include the following 

1. Supports the Heart

Hazelnuts contain high amounts of omega-3 fatty acids and phenols which promote lowering of LDL cholesterol as well as maintaining healthy blood pressure. Evidence shows that consumption of 29 to 69 grams of hazelnuts daily may result in better functioning of the heart. Hazelnuts are also known to provide a considerable amount of oleic acid which improves elasticity of the arteries and helps prevent inflammation.

2. Packed With Antioxidants

Hazelnuts have the highest level of antioxidants among all the tree nuts including vitamin E, proanthocyanidins and polyphenols, protecting your body against oxidative damage due to free radicals. It is particularly necessary to consume the hazelnut skin because it contains more than half of the antioxidants.

3. Aids in Controlling Blood Sugar Levels

A person trying to control their blood sugar level can benefit from consuming hazelnuts. It has been found that including hazelnuts in one's diet helps reduce blood sugar levels and improve the body's ability to respond to insulin. Hazelnuts contain fewer carbohydrates but have a higher amount of healthy fats, thus making them low-glycemic index foods and do not lead to an instant spike in blood sugar.

4. Boosts Gut and Digestive Health

The consumption of hazelnuts provides an excellent source of fiber as each serving of 28 grams consists of about 2.75 grams of fiber. Fiber is essential for maintaining proper bowel health, providing nourishment to good gut bacteria, and preventing problems related to constipation.

5. Strengthens bones and muscles 

One of the minerals present in hazelnuts is magnesium and manganese, which are important in bone mineralization and development. In addition to this, manganese is present in high amounts in hazelnuts, contributing to 87 percent of the daily requirement of this mineral. Furthermore, magnesium contributes to muscle contraction and relaxation.

6. Supports brain health and reduces inflammation

The synergy of vitamin E, healthy fats, and B vitamins makes hazelnuts beneficial for cognition and could potentially prevent neurodegenerative diseases. Hazelnuts' anti-inflammatory properties, mainly attributed to phenolic antioxidants, can decrease inflammation throughout the body, which often leads to the development of numerous diseases, including cardiovascular problems, diabetes, and some forms of cancer.

7. May Possess Anti-Cancer Effects

Hazelnuts feature vitamin E and proanthocyanidins, both of which play an important role in preventing DNA damages that cause cancerous mutations. Although studies on the potential anti-cancer effects of hazelnuts are conducted only at preliminary stages in test tubes and on animal subjects, their presence gives yet another nutritional advantage to the hazelnut.

How do we eat hazelnuts? 

Hazelnuts are flexible in nature and can be conveniently included in our meals and snacks. Here is how we could eat them:

• On its own as a snack: Having a small handful of raw or roasted hazelnuts with the skins on is a great idea for an afternoon or evening snack.

• In smoothies and shakes: Including a tablespoon of hazelnut butter in your protein shake or smoothie will make it more creamy and nutritious.

• Top up your oatmeal or yoghurt with them: Having some chopped hazelnuts as toppings for your morning oats or yoghurt will make them tasty.

• In mixed nuts: Mix hazelnuts along with other nuts and seeds for a healthy and convenient snack.

• As ingredients in baked products: Hazelnut powder works perfectly well when used in recipes such as muffins, cookies, cakes, and energy bars.

• In salads: Sliced hazelnuts sprinkled on top of the salad greens is a perfect combination for lunch.

Also read: Reasons to eat hazelnuts during pregnancy 

How many Hazelnuts should you eat per day?

However, the ideal quantity should range between 20 to 30 grams per day, equivalent to around 20 kernels. With this amount, one can get significant health gains from this product while ensuring that there will not be an overconsumption of calories. One must consider that nuts have high calories (about 176 calories/28g).

Who Should Be Careful with Hazelnuts?

Hazelnuts are regarded as an important allergenic food and also as a tree nut allergen in several countries. Those who are allergic to tree nuts need to totally avoid hazelnuts and read all food labels as hazelnuts are used in chocolates, baked foods, spreads, and candies.

Those suffering from nut allergies, especially those allergic to birch pollen, which has cross-reactivity with hazelnuts, should see a physician before consuming hazelnuts. In any case other than allergies, hazelnuts are considered safe for general consumption.

Final thoughts

Hazelnuts are small nuts that boost your heart's, bones', digestive system's, and brain's overall functioning. You can either snack on these nuts or add them into your smoothie or your oats meal. This way, you get to increase your daily intake of nutrients without trying too hard.

When it comes to snacks, you need something that you know is both healthy and nutritious. Hazelnuts fit perfectly into this category. Take some hazelnuts daily and make them a part of your lifestyle.

FAQ:

1. What are hazelnuts?

Hazelnuts are edible nuts that grow on the hazel tree and are distinguished by their distinct nutty taste.

2. Are hazelnuts and filberts the same thing

Filbert is another name for the hazelnut.

3. How do hazelnuts taste?

The taste of the hazelnuts is described as buttery and mildly sweet.

4. Are hazelnuts healthy?

Yes, hazelnuts are packed with healthy fatty acids, dietary fibre, vitamin E, and various minerals.

5. What are the benefits of hazelnuts?

Hazelnuts can be beneficial for your heart, digestive tract, brain, and overall well-being.

6. How much hazelnuts should I consume per day?

20 to 30 grams a day is considered enough.

7. Are hazelnuts good for weight control?

Yes, hazelnuts can keep you full for a long time and thus help maintain healthy body weight.

8. Are hazelnuts beneficial for your heart?

Yes, they contain healthy fats that can improve cholesterol levels.