Hazelnuts have their own throne in the list of food that boost our longevity. Their popularity never fades away. They are delicious. Albania is blessed with hazelnut orchards that are widely cultivated from North to South, West to East of the country.

Hazelnuts are tiny but do an extraordinary job. They are rich in protein and vitamin. Their use is not limited in the local and international cuisine. Nutritional and health benefits are unlimited. AgroWeb has prepared a list of nine benefits of hazelnuts for health and skin.

1. Protects Heart’s Health. Isn’t it wonderful when something tastes great and is good for you? This description suits hazelnuts. The unsaturated fats lower LDL’s, the “bad” cholesterol, in the blood by 27%. Lowering LDL’s means lowering heart attack and stroke risks. According to a research, people who consume hazelnuts on a regular basis have 50% less risk of dying due to heart attack.

2. Prevents cancer. Due to its richness in Vitamin E, preliminary studies show that hazelnuts can prohibit the growth of cancer in the bladder and other areas. Hazelnuts are also magnesium-rich. It defuses the malicious cells present in the body, preventing the possibility of cancer. Beta-sitosterol, a compound found in hazelnuts, reduces the risk of breast and prostate cancer. Beneficial for pregnant women. Unlike most other nuts, hazelnuts are an excellent source of folate. A 100 gram serving provides 113 ug of folate, amounting to 30% of the daily-recommended value. Folate is highly beneficial for pregnant women. It helps to prevent megaloblastic anemia and neural defects in babies.

3. Vitamin E. 100 grams serving of hazelnuts provide 15% of the daily-recommended value of vitamin E. Hazelnut oil is a well-known source of vitamin E. Vitamin E prevents the disintegration of the red blood cells, reducing the risk of anemia. A proper circulation of blood also strengthens the immune system, keeping fever, cold, and other illnesses at bay.

4. Muscles. Magnesium plays a very important role in regulating the amount of calcium that goes in and out of the body. The proper amount of calcium promotes muscle contraction and prevents muscle tension, soreness, spasm, fatigue, and cramps. Magnesium in hazelnuts can be very useful for building the structure and strength of the skeletal system. It increases bone mineral density and fights osteoporosis.

5. Nervous System. Hazelnuts are rich in Vitamin B6, which is required for the creation of myelin, the sheath of the nerve that increases the speed and efficiency of electrical impulses, enabling the nervous system to operate properly.

6. Digestive Tract Health. Manganese in hazelnut acts as a catalyst in the synthesis of fatty acids and cholesterol. It also facilitates the protein and carbohydrate metabolism. The high fiber content in hazelnuts promotes regular movement of food and waste in the digestive tract. It balances the chemicals and microorganism necessary for a healthy digestive system. Eating high amounts of fiber assists in managing weight by keeping you satiated longer.

7. Skin Health. Vitamin E protects the skin from the harmful effects of ultraviolet rays, reducing the risk of skin cancer and dark spots. Vitamin E is also required for maintaining the integrity of the cell membranes, preventing premature ageing. Regular facial massage with hazelnut oil protects the skin from dryness too.

8. Rich in antioxidants. According to a research, hazelnuts contain 20 times more antioxidants than Vitamin C and 50 times more than Vitamin E! Antioxidants play a very important role in overall health. Free-radicals prevent the cells from being properly oxygenated and as a result illness occurs. A build up of free-radicals cause a domino effect in the body, infecting other cells, and leading to serious diseases.

9. Rich in Vitamin B. Hazelnuts provide a healthy burst of needed energy in the body. Additionally, these benefits play an important role in metabolism and digestive health. Vitamin B is naturally found in hazelnuts, and assist in weight loss and healthy weight maintenance.

How many hazelnuts should you eat a day?

According to Nuts for Life, a healthy handful of a nut is 30 grams. There are about 20 nuts in a handful of hazelnuts, Therefore, 20 Hazelnuts a day should you eat a day to get your daily nutrients demand and receive significant health benefits. Science reveals consuming a handful of nuts five or more times a week can decrease your risk of heart disease by 30-50%. / AgroWeb.org/