Beneficial properties and harm of hazelnuts for weight loss
Hazelnuts are valued for their unique composition, which determines its beneficial properties: medicinal, preventive, supporting and strengthening the human body. The nut is used not only as a snack, but also as a product, weight loss. To obtain results, it is important to strictly follow the rules of use and take into account contraindications for use.
Composition and calorie content of hazelnuts
100 g of hazelnuts contain 630 kcal. BJU for 100 g: proteins – 15 g, fats – 61.2 g, carbohydrates – 16.8 g.
Important! Hazelnuts are a supplier of easily digestible, high-quality vegetable protein.
Vitamin content per 100 g of product:
- A – 2 mcg;
- B1 – 0.3 mg;
- B2 – 0.1 mg;
- B6 – 0.6 mcg;
- B9 – 66 mcg;
- C – 1.5 mg;
- E – 20.5 mg;
- K – 14.1 mcg;
- RR – 5.1 mg.
The presence of minerals in 100 g of nut:
- potassium – 718 mg;
- magnesium – 173 mg;
- manganese – 4.2 mcg;
- iron – 3 mg;
- sodium – 2.0 mg;
- phosphorus – 297 mg;
- fluorine – 17 mcg;
- iodine – 2 mcg;
- zinc – 2.45 mg;
- sulfur – 189 mg;
- cobalt – 12.3 mcg;
- copper – 1125 mg;
- chlorine – 21 mg;
- selenium – 2.5 mcg;
- calcium – 171 mg.
Hazelnuts saturate the body with nutrients and replenish vitamin and mineral deficiencies.
Interesting things on the site:
Is it possible to eat hazelnuts while losing weight?
High calorie content and the presence of a large amount of fat do not prevent hazelnuts from being a valuable product for weight loss. Low carbohydrate content and nutritional value of nuts leads to weight loss, consumption in an acceptable amount normalizes the digestion process and assimilation of other products.
Rich composition promotes weight loss:
- proteins and dietary fiber give a feeling of fullness;
- unsaturated fatty acids oxidize fats accumulated in the body, which stimulates the process of weight loss;
- proteins, fiber and unsaturated fatty acids are processed by the body for a long time, this increases energy consumption at rest, causing the body to passively lose weight;
- thiamine speeds up metabolism, helping carbohydrates turn into glucose, which is used to produce energy;
- manganese improves the functioning of digestive enzymes;
- Antioxidants kickstart the weight loss process by fighting chronic inflammation in the body.
Also nuts help cope with stress during the period of weight loss.
Useful properties and contraindications of hazelnuts during diet
The beneficial properties of nuts are numerous:
- protects the body from infections and viruses;
- satisfies the feeling of hunger;
- promotes rapid recovery of the body after illness;
- relieves vitamin deficiency;
- improves metabolic processes in tissue cells;
- removes excess fluid and toxic substances from the body;
- regulates acid-base and water balance;
- stabilizes blood pressure;
- has a beneficial effect on the nervous system: relieves psycho-emotional stress, increases resistance to stress;
- eliminates nervous disorders: insomnia, anxiety, headaches, depression;
- improves brain function - stimulates intellectual activity;
- increases performance;
- strengthens all muscle groups during physical activity, stimulates the growth of muscle tissue;
- prevents the development of bone fragility;
- normalizes the functioning of the gastrointestinal tract, liver and adrenal cortex;
- prevents the development of diabetes;
- slows down the aging process;
- normalizes the condition of the skin and mucous membranes;
- strengthens the heart muscle and blood vessels;
- eliminates varicose veins;
- prevents a decrease in the elasticity of connective tissues;
- prevents the destruction of red blood cells and the development of anemia;
- regulates blood clotting;
- eliminates constipation, has a laxative effect;
- prevents gas formation in the intestines.
20 essential amino acids in the nut contribute to the production of elastin and collagen, the hormone of joy, the formation of hemoglobin, normalization of the digestive organs and liver, strengthening the immune system, enhancing memory, keeping hair, nails and skin healthy.
Important! Excessive consumption of nuts leads to an allergic reaction, headache, and cerebral vasospasm.
Contraindications to eating hazelnuts:
- individual intolerance to nuts;
- problems with the pancreas;
- chronic liver diseases;
- severe diabetes;
- colitis, gastritis;
- impaired glucose absorption;
- problems with cerebral vessels;
- hazelnut allergy;
- children under 3 years of age.
A hazelnut allergy is accompanied by the following symptoms: redness and swelling of the skin, itching, stomach pain, diarrhea, lacrimation, runny nose, cough with difficulty breathing.
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Rules for use when losing weight
Hazelnuts help in the fight against excess weight. Daily norm – 50 g of nut, approximately 15-20 pieces. This amount is enough to replenish your vitamins and minerals without gaining weight.
For effective weight loss, follow the rules for eating nuts:
- hazelnuts are used as the main product of a complete diet;
- with other diets, the nut is consumed as a supplement in the morning and at lunch;
- eat nuts before bed if you feel hungry (2 hours before bedtime);
Ground hazelnuts are added to dessert, vegetable salads, combined with fresh and dried fruits, used as a snack to satisfy hunger.
Conclusion
The unique property of hazelnuts is that, with a high calorie content and the presence of a large proportion of fat, its consumption helps to reduce body weight. To do this, hazelnuts are introduced into the diet as the main product of the diet or as one of the ingredients of proper nutrition. At the same time, the permissible daily norm is observed.