Hazel nut
nutrition facts
Hazel
nuts
are rich in taste and incredibly nutritious. Botanically, these nuts
from the "birch" or Betulaceae
family of tree; scientifically named as Corylus avellana.
The “Filbert” (C.
maxima) is similar to the related “Common Hazel”,
differing in having the nut more fully enclosed by the tubular
involucre.
The hazel tree is a small deciduous tree, basically originated in
southern Europe and Turkey. It is now being cultivated in many regions
of the world including USA as an important commercial crop.
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| Hazel nuts
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Fiberts-close
up view
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Hazel tree begin producing fruits about three years after plantation.
During each spring season, the tree bears catkins, consisting of
cluster of monoecious flowers arranged closely along a central stem
that ultimately become fruits by autumn.
The fruit is a nut, produced
in clusters with each nut held in a short leafy involucre or capsule
which encloses about three quarters of the nut. Each nut is roughly
spherical to oval in shape, measuring about 1.5-2 cm long and 1.2 -2 cm
broad, yellow-brown with a light scar at the base. They fall out of the
leafy involucre or capsule when ripe, about 7-8 months after
pollination.
Hazel nut oil, extracted from the nuts, has been used in
as base or carrier oil in medicine and in aromatherapy.
Health
benefits of Hazel nuts
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Hazel nuts are rich in
energy and many health benefiting nutrients that are essential for
optimum health. They are rich in monounsaturated fatty acids like oleic
and essential fatty acid linoleic acid that help to lower LDL or bad
cholesterol and increase HDL or good cholesterol. Research studies
suggest that Mediterranean diet that is rich in monounsaturated fatty
acids helps to prevent coronary artery disease and strokes by favoring
healthy blood lipid profile.
-
These nuts are rich in
dietary
fiber, vitamins, and minerals and packed with numerous
healths
promoting phyto-chemicals; that help to protect against diseases and
cancers.
-
The nuts are exceptionally
rich in folate
which is unique to nuts. Folate is an important vitamin that helps
prevent megaloblastic anemia, nucleic acid synthesis, and most
importantly, neural tube defects in the fetus. Good news for expectant
mothers!
-
Hazel nuts are an
excellent source of vitamin
E; contain about 15 g per 100 g (providing
100% of
RDA). Vitamin E is a powerful lipid soluble antioxidant,
required for maintaining the integrity of cell membrane of mucus
membranes and skin by protecting it from harmful oxygen free radicals.
-
These nuts like almonds
are free in gluten and therefore are a popular ingredient in the
preparation of gluten free food formulas for gluten-sensitive people
and people with wheat allergies and celiac disease.
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The nuts are packed with
many important B-complex groups of vitamins such as riboflavin, niacin,
thiamin, pantothenic acid, Pyridoxine (vitamin B-6), and folates.
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They are rich source of
minerals like manganese, potassium, calcium, copper, iron, magnesium,
zinc and
selenium. Copper
and manganese
are essential co-factors for anti-oxidant enzyme superoxide dismutase.
Iron helps prevent microcytic -anemia. Magnesium and
phosphorus are important components of bone metabolism.
-
Hazel nut oil has nutty
aroma and has an excellent astringent properties; helps to keep skin
well protected from dryness. It has also been used in cooking, and as
“carrier or base oil” in traditional medicines in massage therapy,
aromatherapy, in pharmaceutical and cosmetic industry.
See the table below for in depth analysis
of nutrients:
Hazel nuts
(Corylus avellana),
Nutritional
value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
628 Kcal |
31% |
| Carbohydrates |
16.7 g |
13% |
| Protein |
14.95g |
26.5% |
| Total Fat |
60.75 g |
202% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
9.7 g |
25.5% |
| Vitamins |
|
|
| Folates |
113 mcg |
28% |
| Niacin |
1.8 mg |
11% |
| Pantothenic
acid |
0.918 mg |
18% |
| Pyridoxine |
0.563 mg |
43% |
| Riboflavin |
0.113 mg |
9% |
| Thiamin |
0.643 mg |
53.5% |
| Vitamin A |
20 IU |
<1% |
| Vitamin C |
6.3 mg |
10.5% |
| Vitamin E |
15 mg |
100% |
| Vitamin K |
14.2 mcg |
12% |
| Electrolytes |
|
|
| Sodium |
0 mg |
0% |
| Potassium |
680 mg |
14% |
| Minerals |
|
|
| Calcium |
114 mg |
11% |
| Copper |
1.725 mg |
192% |
| Iron |
4.7 mg |
59% |
| Magnesium |
163 mg |
41% |
| Manganese |
6.17 mg |
268% |
| Phosphorus |
290 mg |
41% |
| Zinc |
2.45 mg |
22% |
| Zinc |
|
|
| Phyto-nutrients |
|
|
| Carotene-alpha |
3 mcg |
-- |
| Carotene-ß |
11 mcg |
-- |
| Lutein-zeaxanthin |
92 mcg |
-- |
Selection and
storage
Hazel nuts are
available in the
markets year around. In the store, many
forms of hazels are available like shelled, unshelled, salted,
sweetened or grounded etc. Try to buy whole unshelled (i.e, with the
outer shell) raw nuts instead of processed ones. The nuts should
feature bright brown-yellow color, compact, uniform in size and feel
heavy in hand. They should be free from cracks, molds, and spots and
free of rancid smell.
Un-shelled
hazels can be placed in cool dry place for years. Store
shelled nuts inside airtight container and place in the refrigerator to
avoid them turn rancid.
Culinary use
- Hazel nut is eaten on its
own, salted or sweetened.
- Hazels and filberts are
nutty yet pleasantly sweet in taste.
- They are often sprinkled
over desserts, particularly sundaes and other ice cream based dishes.
- They are widely used in
confectionery, as an addition to biscuits, sweets and cakes.
- Hazels are also used to
make hazelnut butter, which is popular with peanut allergy sufferers
and
for its less salty taste.
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