You’ll Go Nuts Knowing the Health Benefits of Hazelnuts

When we talk about healthful nuts, the first candidates we usually think of are almonds, pistachios, or walnuts. But there’s one underrated nut that doesn’t get as much attention as it should – the hazelnut. These delicious red-brown nuts have a buttery, sweet flavor and are popularly used in baking and desserts. But did you know that hazelnuts have unsaturated fats and are extremely rich in protein, vitamins, and other nutrients? In fact, they make a great addition to your diet because of the multiple health benefits they offer.

1. They are highly nutritious

Hazelnuts, also called filberts or filbert nuts, come from the Corylus tree that’s primarily cultivated in Turkey, Italy, Spain, and the United States. 

 

Although these oblong nuts are high in calories, they are chock-a-block with essential nutrients along with healthy fats. Additionally, hazelnuts are a good source of dietary fiber. 

 

One ounce (28 grams) of hazelnuts contains:  

 

Calories: 176 

 

Total fat: 17 grams 

 

Protein: 4.2 grams 

 

Carbs: 4.7 grams 

 

Fiber: 2.7 grams 

 

Vitamin E: 21% of the Reference Daily Intake (RDI) 

 

Thiamin (vitamin B1): 12% of the RDI 

 

Magnesium: 12% of the RDI 

 

Copper: 24% of the RDI 

 

Manganese: 87% of the RDI. 

 

A study published in The Journal of Nutrition showed that adding hazelnuts to your diet can boost the levels of key micronutrients, such as vitamin E and magnesium, in the body. While vitamin E helps boost the immune system, magnesium is known to lower blood pressure and has anti-inflammatory benefits.  

 

2. They can help reduce weight 

Hazelnuts are a good source of protein. So, if you are a vegetarian and are looking for a healthy source of protein, filbert nuts are a good choice. Moreover, since they are also packed with healthy fats and fiber, they will help you keep fuller for longer. That’s one of the best tricks to use if you are trying to lose weight. 

 

Also, a 2018 study published in the European Journal of Nutrition found a correlation between nut consumption, lowered weight gain, and a reduced risk of obesity. In the study, the participants who regularly consumed nuts were found to be less likely to become overweight than those who didn’t.

 

3. May help lower cholesterol

Eating hazelnuts regularly can help lower cholesterol levels. A 2013 study found that a hazelnut-enriched diet helps decrease low-density lipoprotein (LDL) cholesterol, which is associated with a higher risk of heart problems. The researchers noted that the nuts should be incorporated into the daily diet without change in total caloric intake to make the best use of its health benefits. Similarly, a 2016 review published in the journal Nutrients suggested that hazelnuts can decrease the levels of harmful cholesterol and can, hence, have a favorable effect on cardiovascular disease prevention. Related: The Many Great Health Benefits of Brazil Nuts  

 

4. Will support healthy bowel movements 

As mentioned above, hazelnuts are a good source of dietary fiber. A low fiber diet can contribute to constipation while eating plenty of fiber can improve regular bowel movements and help prevent constipation. This happens because soluble fiber slows digestion, allows more water to remain in your stool, making it softer and easier to pass through the intestines. 

 

The American Dietetic Association recommends that men aged 19 to 50 should get at least 38 grams of fiber in their daily diets, and women in the same age group should get 25 grams. 

 

A 28-g serving (or about 20 whole kernels) of hazelnuts contains about 2.7 g of dietary fiber.

5. May help reduce blood sugar levels

Research suggests that hazelnuts can help reduce blood sugar levels. In a 12-week study, people with metabolic syndrome (a group of risk factors for heart disease, diabetes, and other health problems) were given a combination of walnuts, almonds, and hazelnuts. At the end of the 12 weeks, the participants showed a significant reduction in fasting insulin levels. 

 

Furthermore, oleic acid, which is the main fatty acid in hazelnuts, has been shown to have a beneficial effect on insulin sensitivity and blood sugar. 

 

6. Good for the heart       

Eating hazelnuts can boost heart health, research suggests. We have already mentioned how a diet rich in these nuts helps decrease LDL or “bad” cholesterol. A large amount of fiber and monounsaturated fatty acids in these nuts help reduce LDL cholesterol while increasing the high-density lipoprotein (HDL) or “good” cholesterol. High levels of HDL cholesterol in the body have been associated with a lower risk for heart disease and stroke, as it absorbs LDL cholesterol and carries it back to the liver. 

 

Studies also indicate that eating about 29 to 69 grams of hazelnuts per day can be great for improving one’s overall heart health.

7. Can help decrease inflammation 

Regular consumption of hazelnuts has been linked with a reduction of inflammation in the body due to their high healthy fat content. Studies have shown that eating 60 grams of hazelnuts every day for 12 weeks can be useful in decreasing inflammatory markers in overweight and obese people. 

 

Another study, which analyzed how eating hazelnuts affected inflammation, found that consuming 40 grams of hazelnuts can reduce the inflammatory response in healthy people.

That being said, these studies also conclude that simply eating hazelnuts might not be enough for reducing inflammation; one must also have a healthy diet overall. 

 

How to add hazelnuts to your diet

Hazelnuts have a sweet, nutty, and mild flavor and are popularly consumed as a snack. You can buy them raw from the supermarket and then roast or ground them to enjoy as your evening snack. Alternatively, hazelnuts can also be used in the following ways:

 

* Add these nuts to your salads to make them more flavorful. 

 

* Chop and use them in desserts like pastries, pies, truffles, biscotti, cookies, tarts, and macaroons. 

 

* Add raw, roasted, or toasted hazelnuts into a bowl of yogurt, oatmeal, or muesli. 

 

* Sprinkle some finely chopped hazelnuts to a few slices of grilled pineapple or apple for a light and nutritious dessert. 

 

* Add them to quinoa, risotto, or any other grain-based dish.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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6 Health Benefits of Buckwheat

If there is one superfood that does not get enough attention, it is probably buckwheat. Though the name might suggest otherwise, buckwheat is not wheat at all. It is the seed of a plant called Fagopyrum esculentum, which belongs to a group of plants called pseudocereals, the same group as quinoa. All pseudocereals are gluten-free, and for that reason, it's very popular among those who are sensitive to gluten or are simply trying to avoid it.

Buckwheat is mainly harvested in Russia, Kazakhstan, China, and Eastern Europe. The grain-like seeds can be processed into groats, noodles, and flour. The groats are used in much the same way one would use rice and provide the basis for many traditional European and Asian dishes, and the flour can be used in a variety of delicious gluten-free baked goods. The reason we are telling you all of this is that buckwheat is incredibly nutritious and definitely worth adding to your diet. These are the important health benefits of buckwheat you need to be aware of:
 
1. Improves Blood Sugar Control
Buckwheat contains rutin, quercetin, and other similar biochemicals that may have a positive impact on the glucose levels in our body. But the component that was found to have the most beneficial impact on blood glucose levels in both human and animal studies of buckwheat is called chiro-inositol. While researchers do not yet know precisely how it works, early evidence suggests that chiro-inositol makes cells more sensitive to insulin and may even act as an insulin mimic.

2. Improves Cardiovascular Health
Like other whole grains, buckwheat promotes heart health, as it is rich in protein, fiber, and antioxidants. It has been found to improve blood lipid profile, including lower the levels of LDL (bad) cholesterol and raise the levels of HDL (good) cholesterol, as well as the capacity to lower blood pressure.
A study conducted by the US Agricultural Research Service tested whole wheat, brown rice, and buckwheat, and found that all three aid in lowering blood pressure. Seven men and nine premenopausal women consumed the same diet for 2 weeks. When the time was up, the researchers exchanged 20% of the participants’ energy (carbs) with the three types of whole grains mentioned above. The subjects had to persist with this new diet for 5 weeks. During this time, systolic and diastolic blood pressure were reduced thanks to the whole-grain intake, irrespective of the type.

3. Rich In Fiber and Promotes Healthy Digestion
This property is thanks to how rich buckwheat is in fiber. For every one-cup serving of cooked groats, this food provides 6 grams of dietary fiber. The fiber is concentrated in the husk, which coats the groat. Additionally, the husk contains resistant starch, which is categorized as a type of fiber. Resistant starch is fermented by gut bacteria in the colon. These beneficial bacteria produce short-chain fatty acids which, in turn, improve gut health, normalize bowel movements, and help in maintaining a healthy weight.  

4. May Protect Against Breast Cancer
Speaking of fiber, it has also been found to be one of the components that help buckwheat prevent breast cancer. Recent studies have shown dietary fiber possesses a powerful anti-carcinogenic effect, primarily on the development of breast cancer cells in postmenopausal women. In fact, a study showed that the frequency of breast cancer is 50% lower in women who consumed the recommended amount of daily dietary fiber.
This anti-cancer property of buckwheat is also thanks to the lignans it contains, which are converted into animal lignans in our stomachs. Animal lignans are integral in the defense against breast cancer and other hormone-based cancers.
 
5. May Prevent Gallstones
Another disease the insoluble fiber in buckwheat helps prevent is gallstones. How does that happen? Researchers believe that insoluble fiber not only aids the food to move quicker through the intestines but also reduces the secretion of bile acids - excessive amounts of which contribute to gallstones formation. Other foods that are abundant in fiber and have this effect include tomatoes, cucumbers, apples, berries, and beans.

6. Source of Vegetarian ProteinBuckwheat is an excellent source of digestible plant protein. For every 100 gram serving, this food contains as much as 14 grams of protein, and 12 different amino acids to support growth and muscle synthesis. Admittedly, the protein content is not as high as it is in some beans and legumes, but it is higher than most whole grains.

How to Cook Buckwheat Groats

To cook raw buckwheat groats, you will need two cups of water for every cup of groats, and ½ tablespoon of salt.

Bring water to boil in a small pot, then add the buckwheat and salt. Return to a boil, then reduce heat to a simmer, cover, and cook until tender. It should take about 10–15 minutes. Drain off any remaining water. It is not recommended to rinse the groats after cooking, as you might do with pasta. If you plan to add the groats to a soup, you should do so during the last 20 minutes of the soup’s cooking time, and refrain from adding too much! The groats will inflate 3-4 times their original size.

There are of course many more elaborate and delicious buckwheat recipes that can found online!

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Flax Seeds Benefits: Different Health Perks Of The Crop

Flax is originally a fibre and food crop which grows in Asia, Europe and the Mediterranean. They are the golden yellow to reddish-brown seeds of flax which contain phytoestrogens as well as soluble fibre and oil. They are mostly rich in nutrients which provide various useful benefits to our body and health. They are also known to reduce undesirable fats in the blood and improve circulation. Here is the list of five most important health benefits of flaxseeds.

Health benefits of flaxseeds

1. High-quality protein
Flax seeds are often considered as a great source of plant-based protein which has various health benefits to the human body. They have a rich variety of amino acids and aspartic acid. It is proven to be good for our immune system. Flax seeds might be the answer to all your worries.

2. Digestive problems

Flaxseeds are known to be very effective for all digestive problems. They quickly heal mild digestive problems.  It includes bloating, gas, abdominal pain and nausea. It is best to start with small doses and work your way up to 1-2 tablespoons daily. You can also add it in your diet chart. They are also considered natural laxatives.

3. Versatile Ingredient

Flax seeds are often seen as a versatile ingredient. They can be also added to many of our day to day life food. Mixing them to yoghurt or dressing them on your salad can be a good idea. Adding them in fluids like water or to thicken your smoothies can also help your body to get cleansed.

4. Rich in nutrients

Flax seeds are an excellent source of nutrients. They contain a variety of nutrients that are helpful to our bodies. It has fibre, lignans and omega-3 fatty acids present inside them. They can reduce the level of free radicals inside our body and it can help us in better functioning.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement