Hazelnut is a hard-shelled type of oilseed that is mostly grown in the Black Sea region in our country. In hazelnuts, which are 62% fat, mono (77.7% oleic acid) and poly (15% linoleic, 2% linolenic acid) unsaturated fatty acids constitute 91% of the total energy coming from fat. Hazelnuts, which are a good source of energy, contain 640kcal in 100 grams. Hazelnuts are also rich in protein (12.6-19.6/100 grams) and their protein quality is high (66.6%) compared to other plant-based foods. Hazelnut contains the most iron (3.4-4.99%) among plant-based foods. It is a very good source of vitamin E and 25 grams of hazelnuts per day meets 100% of the daily requirement of vitamin E and 25% of vitamin B6.
Hazelnut consumption has a significant effect on blood lipid profile and cardiovascular health. effects:
When it comes to heart health, we've become accustomed to thinking of fat as the villain of the diet. However, instead of focusing on the fact that all fats are bad, it would be a better approach to focus on the quality of fat and the general intake of high-fat foods. In an adequate and balanced nutrition program, hazelnuts with high monounsaturated fatty acid content reduce blood cholesterol, LDL, VLDL, TG levels. It increases the HDL level. This shows that hazelnuts should be included in an adequate and balanced nutrition program to protect against coronary cardiovascular diseases.
In a study conducted on 21 hypercholesterolemic subjects for 4 weeks, it was found that the blood lipid and lipoprotein levels of patients consuming a hazelnut-enriched diet decreased. In addition, it has been found to have an antiatherogenic effect by preventing LDL oxidation and the increase of inflammatory elements and improving endothelial function.
Type 2 diabetes-hazelnut relationship:
Type 2 In a study conducted with the participation of 634 women with diabetes, it was determined that women who included enough hazelnuts in their diet experienced less heart disease and heart attack than those who consumed insufficient amounts. In addition, it has been determined that the blood lipid profiles of women who consume sufficient amounts of hazelnuts are better than those who consume low amounts of hazelnuts. This situation was explained by the fact that hazelnuts are rich in monounsaturated fatty acids and limited in saturated fatty acids. ir. Having hazelnuts as part of the daily diet, especially in people diagnosed with type 2 diabetes, helps protect the heart. It helps protect against type 2 diabetes with the high amount of magnesium it contains.
What is the safe intake level for hazelnut consumption?
According to the statement made by the FDA in 2003, 42 g per day. Consuming hazelnuts reduces the risk of heart disease. Even if it cannot be consumed every day, it should be consumed at least 5 days a week.
Also hazelnuts:
• It is among the sources of coenzymeQ10.
• Protein quality is high. In this respect, it has an important place in vegetarian nutrition.
• It is rich in iron, phosphorus, potassium, calcium and magnesium.
• Hazelnut is important for osteoporosis with its magnesium, potassium and calcium content.
• Mangesium, manganese and vitamin B6. Hazelnut reduces PMS symptoms in women due to its combination of ingredients.
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