The season for fresh hazelnuts does not last long, so it’s worth knowing when to reach for them and how to use them in your daily diet. We check their properties, how fresh and dried they differ and how much you can eat during the day to serve health.
Hazelnuts ripen in late summer – usually from the end of August to September. It is then that you can find them in stores and in fresh form bazaars, still in green shells. In this form, they have a more delicate taste and are more juicy, although you have to remember that they break quickly and it’s best to eat them in a few days. The time for hazelnuts in a natural, fresh version is quite short. Fortunately, dried fruit is available all year round – they have a more intense taste, are more durable and still retain most of the valuable nutrients.
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Hazelnuts have been appreciated in the kitchen and natural medicine for centuries. This small, crunchy fruit hides the richness of nutrients – from vitamin E, called vitamin of youth, through B vitamins, to magnesium, phosphorus, calcium and iron. The unsaturated fatty acids contained in them support the heart, reduce the level of bad cholesterol and may reduce the risk of atherosclerosis. Many people wonder what properties have hazelnuts and whether it is really worth including them in the menu.
It turns out that regular consumption not only promotes cardiovascular work, but also improves memory, concentration and mood. Nuts also support digestion thanks to the presence of fiber, and thanks to antioxidants delay the aging process and care about the condition of the skin, hair and nails. This is a real treasury of health enclosed in a small, brown shell.
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Although hazelnuts are healthy, it is worth remembering that they contain a lot of fat and calories. That is why the key is in moderation. Dietitians emphasize that a handful of a day – i.e. about 25-30 grams – is the optimal amount that will provide valuable nutrients, and at the same time will not excessively burden the caloric balance. In practice, it is about 15-20 pieces. Many people wonder how many hazelnuts can be eaten a day to fully use their properties and not overdo it.
Regular reaching for this portion supports the heart, concentration and digestion, and at the same time gets full and can replace less valuable snacks. Excess – especially in the case of people who care about the line – can, however, lead to a surplus of calories, so it is best to treat them as a healthy addition to a diverse diet.
Hazelnuts are an ingredient that will work not only as a quick snack. You can add them to porridge, yogurt or salads to enrich the taste and nutritional value of the meal. They also blend well with desserts – from cakes and creams, through homemade bars, to classic pralines.
Sprinkled in a dry frying pan, they gain an intense aroma and are great for sprinkling creams or vegetable dishes. In vegetable cuisine, nut milk or bread lubrication pastes are often prepared from them.
Source: Smher.pl, Terazpoczy.pl
