Hazelnuts: Boost heart health, lower cholesterol, and aid weight loss

They appear in the latter half of summer, and the window in which we can call them "fresh" nuts and remove them from their green husks is quite brief. The hazelnut season is beginning, and it's worth taking advantage of it because it strengthens the heart and nerves, helps lower cholesterol, and aids in losing excess weight.

Hazelnuts, though small, offer enormous health benefits. As their season starts, it's best to enjoy them as a snack or add them to oatmeal or salads. The time for dishes featuring more mature, dried hazelnuts will come later on.

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

Hazelnuts are also rich in vitamins and minerals. Most notable are vitamin E, magnesium, copper, and manganese. Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It also 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 are also high in calories. One cup of hazelnuts provides about 900 calories, constituting a significant portion of daily caloric intake. Therefore, it is important to consume hazelnuts in moderation as part of a balanced diet. A handful a day is recommended to enjoy their benefits without overindulgence.

Hazelnuts contain fat, are satisfying, and have high energy value, but this does not mean they will cause weight gain. Quite the opposite. Due to their unsaturated fatty acids, they can even support weight loss as these compounds prevent fat accumulation. Of course, as long as you do not exceed a 1-1.2 ounces daily dose. According to nutritionists, this is the ideal portion and should not be altered. Why else do they support weight loss? They contain fiber, which supports the digestive system.