A to Z skin foods: H-Hazelnut
Hey friends, how are you all today? I am enjoying the new year. Actually I love the energy of new year. It is an opportunity to start afresh, make new beginnings and believe that things will be better than they were. It gives hope and happiness. I love it!!!
Me and my ramblings…..
Moving on, in skin food world H is for Hazelnut.
The closest we all have been to hazelnut is Nutella …..yummy!! But hazelnut is a very healthy nut. They are loaded with healthy fats that can help clean out the plaques from your blood vessels. They are also rich in proteins, fiber, essential vitamins and minerals. And most importantly, hazelnuts contain a rich supply of phytosterols, which make some of nature’s most powerful antioxidants.
Let’s see the health benefits of hazelnuts for skin.
- Good fats: Hazelnuts are high in fat but the fat present in hazelnuts is good fat. They are high in oleic acid and Alpha linolenic acid(ALA). ALA is converted to EPA and DHA by our body. These are omega 3 fatty acids. These fatty acids responsible for the health of skin cell membrane. These fatty acids also help reduce the body’s production of inflammatory compounds- natural chemicals involved in the aging process. Thus they help in keeping wrinkles at bay and keeping skin young and glowing.
- Vitamin E: Vitamin E is a fat-soluble antioxidant that protects your cell membranes from free-radical damage. They are one of nature’s most bio active antioxidants because of their immediate free-radical removal ability. Hazelnuts are one of the richest sources of vitamin E. 100 gm of hazelnuts provide 15 mg of vitamin E. Vitamin E protects the skin from the harmful effects of ultraviolet rays, reducing the risk of skin cancer and dark spots. Vitamin E is also required for maintaining the integrity of the cell membranes, preventing premature ageing. Having some hazelnuts everyday can significantly reduce signs of aging.
- Phytosterols: Phytosterols are compounds found in plants. They are strong antioxidants. One of the contributing factors in the aging of the skin is the breakdown and loss of collagen – the main component in connective skin tissue – and sun exposure is a major contributor to the problem. As the body ages, it is not able to produce collagen as it once did. Phytosterols stop the slow down of collagen production due to sun exposure.
- Folate: Hazelnuts are exceptionally rich in folate, which is a unique feature for the nuts. 100 g fresh nuts provide 113 mg of folic acid. Folic acid is an important B complex vitamin which helps to prevent megaloblastic anemia. It works with other antioxidants to remove toxins from the body. Reducing toxins from the body results in acne reduction. Folic acid keeps the skin looking young, clear and glowing.
- Hazelnuts are also a rich source of potassium, calcium and magnesium.
So go ahead and much on a handful of Hazelnuts (and stop at that). Eat the real thing, fresh or roasted. (Nutella doesn’t count, have it as a treat only).
A few ways to incorporate hazelnuts in your meals:
- Sprinkle over your cereal.
- Add to your salads for an extra crunch.
- Have them as a mid meal.
- Add to your cakes and muffins.
- Add to dry fruit chikkis/laddoos.
- Hazelnut powder can be added to gluten free meals.
Go ahead, have fun and GLOW!!!