Hazelnut season: Why these small nuts pack a big health punch

They appear in the latter half of summer, and the window for enjoying "fresh" hazelnuts, taken out of their green husks, is quite brief. The season for hazelnuts is upon us, and it's worth taking advantage as they strengthen the heart and nerves, help lower cholesterol, and assist in shedding excess pounds.

Though small, hazelnuts have enormous health benefits. As their season begins, it's best to enjoy them as a snack or add them to porridge or salads. When older and more dried, hazelnuts will be included in various dishes.

Unsaturated fatty acids, which make up about 60% of hazelnuts' composition, are a key component. These acids are extremely important in the diet as they help lower bad cholesterol levels and strengthen the cardiovascular system. Regular consumption of hazelnuts can contribute to improved heart health and reduce the risk of cardiovascular diseases.

Hazelnuts are also rich in vitamins and minerals, chief among them vitamin E, magnesium, copper, and manganese. Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It prevents platelets from sticking together, reducing the risk of clots. Magnesium is essential for proper muscle and nerve function, while copper and manganese are important for bone health. Studies show that regular consumption of nuts can improve memory and concentration.

Although hazelnuts are nutrient-rich, they also contain a high number of calories. One cup of hazelnuts provides approximately 3,770 kilojoules, which accounts for a substantial portion of the daily caloric intake. Therefore, it is important to consume hazelnuts in moderation as part of a balanced diet. A handful a day is an amount that should not be exceeded and is sufficient to reap the best benefits from hazelnuts.

Hazelnuts are high in fat, satiating, and have a high energy value, but this does not necessarily mean you will gain weight from them. Quite the opposite. Due to the unsaturated fatty acids, they can support the process of losing weight because these compounds prevent fat from accumulating. Of course, this is effective if you do not exceed the daily dose of 30 to 35 grams. This is the ideal portion and should not be altered, as emphasised by nutritionists. Another reason they support weight loss is their fibre content aids the digestive system.