European hazel
Bio-Activity Analysis
Vitamin E Bioavailability: Food vs. Supplement
SCIENTIFIC DATA VISUALIZATION
Health Benefits & Sources
Why You Need It
- Heart Health: Rich in oleic acid (a healthy fat) and magnesium, which help lower bad cholesterol (LDL) and maintain healthy blood pressure.
- Antioxidant Powerhouse: Loaded with Vitamin E and manganese, these nuts fight oxidative stress, protecting your cells from aging and chronic disease.
- Blood Sugar Balance: The combination of healthy fats, fiber, and protein slows down sugar absorption, preventing energy crashes.
- Brain Function: Healthy fats and Vitamin E are crucial for maintaining cognitive health and may help prevent cognitive decline.
Deep Dive
The European Hazel is primarily valued for its lipid profile. Unlike saturated fats found in many processed foods, the fats in hazelnuts are predominantly monounsaturated, similar to those found in olive oil. This specific profile is clinically proven to improve endothelial function (the lining of your blood vessels). Furthermore, the skin of the hazel contains potent phenolic compounds. When you eat the whole nut, you get an anti-inflammatory effect that benefits your entire cardiovascular system.
Natural Food Sources
The best way to consume European Hazel is whole and raw (or dry roasted without added oils/salts). The oil is also a fantastic, nutrient-dense cooking medium.
| Food Source | Amount (per 100g) | % Daily Value (DV) |
|---|---|---|
| Hazelnuts (Raw) | 15g Protein | 30% |
| Hazelnuts (Raw) | 60g Fat | 92% |
| Hazelnuts (Raw) | 11mg Vitamin E | 73% |
| Hazelnut Oil | 47mg Vitamin E | 313% |
Supplementation
While usually consumed as food, Hazelnut Oil is available in softgel capsules as a dietary supplement.
- Usage: Typically 1000mg daily.
- Who should take it: Those looking to supplement Vitamin E and healthy fats who may not enjoy eating the nuts directly.
- Food First: Eating the whole nut provides fiber and minerals that isolated oil or supplements do not.
Top Food Sources
Frequently Asked Questions
Safety & Side Effects
Safety & Considerations
WARNING: ALLERGIES. Hazelnuts are tree nuts and are a common and potentially severe allergen. Individuals with a history of nut allergies must avoid hazelnuts entirely.
General Safety:
- Kidney Stones: Hazelnuts contain oxalates. If you have a history of calcium-oxalate kidney stones, moderate your intake.
- Weight Management: They are calorie-dense (approx. 620 calories per 100g). While healthy, portion control is key (aim for a small handful, about 1oz/28g).
- Chemical Safety: Pure hazelnut oil is generally safe for culinary use. Topical use should be patch-tested for skin sensitivity.
Scientific References
- [1]Sabaté, J., et al. (2010). 'Effects of nuts on cardiovascular risk factors.' *Current Atherosclerosis Reports*.
- [2]Alasalvar, C., & Bolling, B. W. (2015). 'Review of nut phytochemistry, potential health benefits, and food applications.' *Food Research International*.
- [3]Mercanlıgil, S. M., et al. (2007). 'Effects of hazelnut oil consumption on plasma lipids and antioxidant status.' *European Journal of Clinical Nutrition*.