Consumed in the right quantities, they help you stay fit and healthy. They are amazing sources of good fats, fiber and minerals. That's why they should never be missing at the table
In recent years, several studies have shown that consuming nuts regularly reduces the risk of heart disease, diabetes, overweight, obesity, male infertility and many other ailments. One of the varieties to be favored at the table are hazelnuts. Tasty and crunchy, they are among the varieties most produced in Italy. They have the advantage of having so many health benefits. "Thanks to the richness of micro and macronutrients, consumed in the right doses (maximum 40 grams per day), they are an excellent ally to stay away from hunger pangs and drops in energy and concentration", says the nutritionist Valentina Galiazzo, a specialist in clinical biochemistry, who explains here what benefits they have for the figure and health.
Take away the mood swings
Hazelnuts are perfect for recharging energy in the morning as soon as you wake up or as a snack. "They provide good amounts of magnesium, a mineral that counteracts the action of stress hormones and promotes relaxation. Then they have calcium and potassium, which relax the body and mind adds nutritionist Valentina Galiazzo. "In addition, they are a source of tryptophan, an amino acid precursor of serotonin, the neurotransmitter par excellence that regulates mood. The ideal is to choose those sold unroasted and with the whole shell. They ensure greater quantities of Omega 3 and Omega 6, essential fatty acids useful for the functioning of the nervous system and for emotional balance ".
They fight aging
Hazelnuts are exceptional sources of antioxidants. "They provide vitamin E, which hinders the formation of free radicals, responsible for premature aging," says the nutritionist. «The Omega 3 they are rich in, on the other hand, have a positive effect on cognitive functions. In fact, they keep neurons and brain cells healthy and, consequently, remove the risk of developing neurodegenerative diseases .
They are good for circulation
«Hazelnuts are sodium-free and rich in phytosterols and fats, mostly monounsaturated, capable of lowering bad blood cholesterol (LDL) and increasing levels of the good one (HDL). They are also a good source of flavonoids, antioxidant substances that help keep the walls of blood vessels elastic and stay away from high blood pressure, stroke and heart attack, keeping the cardiovascular system healthy ", explains the expert.
They help keep fit
A handful of hazelnuts is ideal for appeasing an appetite after hours. The fibers they are rich in are excellent for quenching nervous hunger and sudden craving for sweets. «On the one hand they give satiety. On the other hand, thanks to the prebiotic action, they feed the beneficial bacteria of the intestine, favoring the production of hormones that regulate hunger. The essential fatty acids they contain also have an additional advantage: by virtue of their anti-inflammatory action they help to stay away from the extra pounds , says the nutritionist.
They counteract fatigue
"Hazelnuts are rich in B vitamins, in particular vitamins B1, B2, B3, B6 and B9, which help to counteract physical and mental fatigue". Consumed as a snack after physical activity, they promote muscle recovery. «Thanks to the richness of magnesium, potassium, iron, phosphorus, copper and calcium they also have excellent remineralizing properties.
In the gallery, you can find tips on how to combine them at the table to get full of all their benefits
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