This Stone Age nut strengthens your nerves

What are hazelnuts?

The hazel shrub is a deciduous, multi‑stemmed wild shrub that can grow up to 7 metres tall. It typically grows in hedges and at forest edges. The male catkins bloom as early as January or February and release pale yellow pollen. The fruiting bodies only appear after six months, and late winter frosts can affect the harvest.

Among cultivated hazelnuts there are about 100 different varieties, often referred to as fruit varieties, which can be divided into four main groups: Lambert nuts (Corylus avellana), Zellernuts (Corylus maxima), hybrids of Lambert nuts, hybrids of Zellernuts.

The differences between these groups are mainly in the fruit husks. In Lambert nuts the husk is tubular and longer than the fruit itself. In contrast, the husk of Zellernuts is two‑lobed and shorter than the nut. Lambert nuts are also characterised by a more intense flavour.

What are the benefits of hazelnuts?

The hazelnut, the seed of the hazel shrub, is not only a tasty snack but also a versatile product with a long culinary history dating back to the Stone Age. With a fat content of more than half, the hazelnut is a very nutritious food used across many culinary areas, whether eaten plain, in baked goods or in chocolate.

Hazelnuts have an impressive nutrient density. Per 100 grams they contain about 644 calories, 61.6 grams of fat, 12 grams of protein and 10.5 grams of carbohydrates. They are also rich in various vitamins such as vitamins A, B1, B2, B6, C and E. Significant amounts of minerals like calcium, iron, potassium, magnesium and sodium are also present.

How do hazelnuts affect health?

Hazelnuts, which belong to „Brain Food", improve memory performance thanks to their lecithin content. Lecithin has a positive effect on memory and concentration. Hazelnuts also contain magnesium, vitamin E and niacin, which also benefit nerves and the brain.

The high proportion of unsaturated fatty acids in hazelnuts contributes to lowering cholesterol levels. Unsaturated fats found in hazelnuts have a positive effect on blood lipid profiles. It is important, however, that the nuts are unsalted and not coated in chocolate.

Hazelnuts are an excellent source of several B vitamins (B1, B2, B3, B6, B7 and B9) and vitamin E. These vitamins support numerous bodily functions, including hair growth, metabolism and the immune system. A single serving of hazelnuts per day already covers the daily requirement of these important vitamins.

Thanks to their richness in lecithin, flavonoids and other nutrients, hazelnuts are considered ideal brain food. These components not only promote memory and concentration but also stimulate blood circulation in the body.

Vitamin E in hazelnuts supports cell renewal, inhibits inflammatory processes and neutralises free radicals. Studies show that hazelnuts can not only lower blood pressure but also reduce the risk of diseases such as Parkinson's or diabetes.

Are there health risks associated with eating hazelnuts?

People with allergies must be cautious when trying hazelnuts for the first time. A hazelnut allergy can cause serious health problems and can even be life‑threatening. Typical symptoms include skin reactions such as itching and rashes, gastrointestinal complaints such as nausea and diarrhoea, respiratory difficulties such as coughing and shortness of breath, and circulatory issues like a drop in blood pressure.

If a hazelnut allergy is suspected, immediate medical examination is required to diagnose it and prevent allergic reactions.

What role do hazelnuts play in cancer prevention?

Research findings suggest that regular consumption of nuts, including hazelnuts, can positively influence the recovery process in colorectal cancer. Studies show that patients who eat a handful of nuts daily are less likely to experience a relapse. This underlines the possible preventive effect of nuts, especially hazelnuts, against certain types of cancer.

From culinary uses to health aspects: tips for use

• Limit your daily hazelnut intake to about 28 grams, roughly a handful, to benefit from their health‑promoting properties without taking in too many calories.
• Include hazelnuts in your diet to meet your vitamin E needs, which is important for skin, hair and cellular protection.
• Use hazelnuts in snacks to take advantage of their energy‑dense composition, ideal for athletes and active people.
• Use ground hazelnuts as an addition in baked goods, mueslis or as a topping for salads and desserts to increase nutritional value and flavour.
• Store hazelnuts in a cool, dry place to maximise shelf life and avoid mould growth.
• Combine ground hazelnuts with dates, cocoa and coconut oil to create nutritious energy balls – ideal for on the go or as a quick energy boost.
• Process hazelnuts into a nutty spread, similar to Nutella but healthier, by mixing them with cocoa, honey and coconut oil.
• Use hazelnuts as a base for vegan cheese alternatives or sauces to give dishes a creamy texture and nutty aroma.
• Use the oil contained in hazelnuts also for hair care to give hair shine and moisture.
• To remove dead skin cells and revitalise the skin, crushed hazelnuts make a good base for a natural face or body scrub.
• Create a soothing and relaxing atmosphere in aromatherapy with hazelnut essential oil.

The fascinating versatility of the hazelnut is evident not only in its delicious flavour but also in its nutritional value. Its role as a symbol of luck and prosperity in various cultures gives it an additional interesting dimension. As a sustainable plant, the hazelnut also makes an important contribution to environmental and health aspects.