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Hazelnuts are sweet, and incredibly nutritious edible kernels from the "birch" or Betulaceae family of trees. “Filbert” (C.maxima) is similar in kind and related to the common hazel but only differing in having its nut totally covered by its tubular involucre. Hazel tree begins producing fruits about three years after plantation. During each spring season, the tree bears attractive inflorescence (catkins) consisting of clusters of monoecious (single sex) flowers arranged closely along its central stalk which subsequently develops into fruits by autumn. Hazels appear in clusters. Each nut is held inside the short leafy involucre or "capsule" enclosing about three-quarters of the kernel. Each yellow-brown color kernel is roughly spherical to oval in shape, about 1.5-2 cm long and 1.2 -2 cm broad, featuring a light scar at its base. They generally fall out of this leafy involucre or capsule once ripe about 7-8 months after pollination. Uses The kernel of the hazelnut is edible and can be eaten raw or toasted. The kernels can be processed to produce praline or as an ingredient in confectionery and baked goods. Hazelnut oil, extracted from the kernels, has been used in as base or carrier oil in medicine, and in aromatherapy. Nutrition Facts One of the biggest advantages of hazelnuts is that they can be eaten raw. Raw hazelnuts are good for you as they retain the goodness and nutrients present in the nut. Hazelnuts are extremely good for health as they are rich in many vitamins and minerals. These nuts are abundant in minerals and contain a wide range of minerals such as selenium, copper, zinc, iron, magnesium, phosphorus, calcium, potassium and manganese. This nut also contains vitamin K, which is an essential component of blood. Ascorbic acid (vitamin C), alpha-tocopherol (vitamin E), phylloquinone (vitamin K1), folates (vitamin B9), niacin (vitamin B3) and thiamine (vitamin B1) are some of the other vitamins present in hazelnuts in addition to vitamin K. Apart from these vitamins and minerals, amino acids, aspartic acid, arginine, glutamic acid and alanine are also present in hazelnuts. Hazelnuts are also rich sources of monounsaturated fats and polyunsaturated fats. Additionally, hazelnuts are a good source of dietary fiber. Health Benefits Hazelnuts like many other nuts have more nutrients in them than you could have thought possible. This tiny nut is packed with vitamins and minerals that promote good health. The usage of these nuts as a natural remedy has increased as these nuts are believed to help prevent spells of dizziness and are even believed to prevent cancer. Enumerated below are the health benefits of hazelnuts: Hazelnut is a good source of polyunsaturated fats and monosaturated fats that protect the heart. That is the reason why many doctors advise heart patients to include hazelnuts in their diet. Vitamin E is also found in plenty in hazelnuts. Vitamin E is very good for the muscles of the body, especially the heart muscles. Even simple physical activities such as walking are dependent on the strength of the muscles. If the muscles are in good shape, it makes simple tasks much easier to perform. Additionally, vitamin E also helps improve the health of the skin, hair as well as the nails. This is the reason why hazelnut oil is used as oil for hair. A rich source of phytochemicals, hazelnuts contains quercetin, kaempherol and proanthocyanidins. Proanthocyanidins present in hazelnuts help relieve allergic symptoms, improve circulation and benefit the brain as well. These are the substances that found in other health promoting foods such as green tea and red wine. As a source of protein and dietary fiber, eating hazelnuts are a great option. This is because one cup of hazelnuts contains about 17 grams of protein and 11 grams of fiber. Vegetarians in particular can benefit from eating hazelnuts, which can help them get their daily protein requirement through a nonmeat source. Additionally, as they are rich in fiber, they help smoothen bowel movement and relieve constipation. Hazelnuts are a good source of the B complex vitamins as well. B complex vitamins are essential for the body as deficiency can cause problems of the nervous system, depression, birth defects, and many other illnesses. A handful of hazelnuts will ensure that your body gets enough B complex vitamins, especially if you do not eat meat or eggs. These nuts are also a rich source of other essential minerals such as potassium, magnesium and calcium. These minerals help in regulating the circulation of blood. Improved blood circulation not only means proper functioning of your body, it also means that the overall immune system functions better, keeping fever, colds and everyday illnesses at bay. For those who have iron deficiencies, doctors recommend that they include hazelnuts in their diet. This is because a handful of these nuts gives a third of the required amount of iron per day. In the body, Iron is needed for the blood to absorb oxygen. The more iron you blood has, the more oxygen it can transport to different parts of your body and the more energetic and full of life you will feel. Consuming hazelnuts can prevent you from feeling tired and fatigued. Hazelnuts are also believed to have the additional benefit of eliminating the factors that lead to the development of all types of cancers. While this is still not proven and the relationship between hazelnuts and cancer is under study, including hazelnuts in your diet every day may help decrease your chances of cancer. One very important benefit of hazelnuts is that they provide a lot of calories in one single serving. About 100 grams of these nuts can provide you with over 600 calories. Therefore, snack on a handful of these nuts before going to your gym and after a rigorous exercise routine to ensure healthy pre and post workout nutrition.