Hazelnut

Hazelnuts have been consumed by humans since prehistoric times. Evidence of the cultivation of hazelnuts exists in excavations sites in China that date back over 5,000 years ago. An ancient manuscript also listed hazelnuts as one of China’s five sacred foods. Archaeologists have found large quantities of hazelnut shells in Mesolithic and Neolithic sites in what is now Sweden, Denmark, and Germany. The Mesolithic era, or Middle Stone Age, dates back around 10,000 years ago until the Neolithic period, which started 7,000 years ago. Hazelnuts were a large part of the prehistoric hunter and gatherer’s diet, and the nuts probably provided them with enough nutrition to sustain them between hunting seasons.

The hazel tree is very sturdy and can flourish in drought-susceptible to cold environments. It can be grown in a wide range of USDA plant hardiness zones, from four through eight. It was one of the first shrub-like trees to spread north after the last glacial period in Europe ended 7,000 years ago. Hazelnut trees have long dominated the British Isles and parts of Scandinavia.

The Reasons to Eat Hazelnut

• Hazelnuts contain heart-healthy fats that can help protect our heart.
• Specifically, they are high in healthy polyunsaturated and mono-unsaturated fats and low in unhealthier unsaturated fats.
• They are rich in mono-unsaturated fatty acids like oleic as well as essential fatty acid, linoleic acid that helps lower LDL or bad cholesterol and raises HDL or good cholesterol.
• Research studies suggest that Mediterranean diet plentiful in monounsaturated fatty acids contribute to preventing coronary artery disease, and strokes by favoring healthy blood lipid profile.
• Besides being rich in folates, they packed with many other important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, and pyridoxine (vitamin B-6).

Nutritional composition of Hazelnut

Hazelnuts are very high in energy and loaded with many health-benefiting nutrients that are essential for optimum health. 100g nuts carry 628 calories.

Hazelnuts have a high amount of vitamin E in addition to B vitamins, including folate. Vitamin E is important in maintaining healthy skin, hair and nails. The B vitamins are important in proper cell and energy metabolism. Hazelnuts are also a rich source of potassium, calcium and magnesium. The minerals provide many health benefits, including regulating a healthy blood pressure.

• Dietary Fiber: The nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phytochemicals. Altogether, they help protect from diseases and cancers.
• Vitamin-E: Hazelnuts are an excellent source of vitamin-E; contain about 15 g per 100g (providing 100% of RDA). Vitamin-E is a powerful lipid soluble antioxidant required for maintaining the integrity of mucosa and skin by protecting it from harmful "free oxygen radicals".
• Folate (folic acid and vitamin B9): Hazels are exceptionally rich in folate, which is a unique feature for the nuts. 100g fresh nuts carry 113µg; that is, about 28% recommended the daily intake of this vitamin. Folate is an essential B-complex vitamin that helps prevent megaloblastic anemia, and most importantly, neural tube defects in the newborn. Good news for the expectant mothers!
• Minerals: They are rich source of minerals like manganese, potassium, calcium, copper, iron, magnesium, zinc, and selenium. Copper and manganese are essential co-factors for antioxidant enzyme, superoxide dismutase. Iron helps prevent microcytic-anemia. Magnesium and phosphorus are vital components of bone metabolism