Hazelnuts: The tiny powerhouse for heart health and weight loss

They appear in the second half of summer, and the time when we can call them "fresh" nuts and pull them out of their green husks is very short. The hazelnut season is starting, and it's worth taking advantage of because it strengthens the heart and nerves, helps lower cholesterol, and aids in losing excess weight.

Hazelnuts, though small, have enormous health benefits. Now that the season is starting, it's best to treat them as a snack or add them to oatmeal or salads. The time for dishes with hazelnuts will come when they are older and more dried out.

Unsaturated fatty acids, which make up about 60% of hazelnuts' composition, are a vital component. These acids are essential in the diet because they help lower bad cholesterol levels and strengthen the cardiovascular system. Regular consumption of hazelnuts can contribute to improving heart condition and reducing the risk of cardiovascular diseases.

Hazelnuts are also rich in vitamins and minerals. The first to mention is vitamin E, followed by magnesium, copper, and manganese. Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It prevents blood platelets from sticking together, reducing clots' risk. Magnesium is essential for properly functioning muscles and nerves, while copper and manganese are important for bone health. Studies show that regular consumption of nuts can improve memory and concentration.

Although hazelnuts are rich in nutrients, they also contain many calories. One cup of hazelnuts provides about 900 calories, constituting a significant portion of daily caloric intake. Therefore, it is essential to consume hazelnuts in moderation as part of a balanced diet. A handful a day is the amount that should not be exceeded. And it is sufficient to benefit from the best aspects of hazelnuts.

Hazelnuts contain fat, are satisfying, and have high energy value, but this does not mean they will make you gain weight; quite the opposite. Due to unsaturated fatty acids, they can even support losing weight because these compounds prevent fat accumulation. Of course, as long as you do not exceed a dose of 30 grams daily. This is the ideal portion and should not be altered, emphasize nutritionists. Why else do they support weight loss? They have fibre, which supports the digestive system.