What are filbert and how it improve once Health

Filbert have a sweet flavor and can be eaten raw, heated or crushed into a paste.

Like other nuts, filbert are rich in nutrients and have a high content of protein, fats, vitamins and minerals, The  filbert also known as the hazelnut,, is a type of nut that comes from the Corylus tree. It I most found in north America and some EU (Europa union) countries.

·    What it contains

Filbert have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams) of Filbert contains

·         Calories: 176

·         Total fat: 17 grams

·         Protein: 4.2 grams

·         Carbs: 4.7 grams

·         Fiber: 2.7 grams

·         Vitamin E: 21% of the RDI

·         Thiamin: 12% of the RDI

·         Magnesium: 12% of the RDI

·         Copper: 24% of the RDI

·         Manganese: 87% of the RDI

·         Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid

Filbert also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

However, filbert contain fatty acids which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts

Filbert are a rich source of vitamins and minerals like vitamin E, manganese and copper. Additionally, they have a high content of omega-6 and omega-9 fatty acids.

·    Also Contains

Filbert provide significant amounts of antioxidants.

Antioxidants shield the body from excess stress, which can damage cell structure and promote aging, cancer and heart disease

The most abundant antioxidants in filbert are known as phenolic compounds. They are verified to help decrease blood cholesterol and inflammation. They could also be useful for heart health and protecting against cancer

studies showed that eating filbert, with or without the skin, expressively decreased excess stress compared to not eating hazelnuts, which caused no effects

The popular of the antioxidants present are concentrated in the skin of the nut. However, this antioxidant content could decrease after the scorching process

Therefore, it is recommended to consume whole, unroasted kernels with the skin rather than peeled kernels, either heated or unheated

They are rich in phenolic compounds that have been shown to increase antioxidant protection in the body. It is best to eat hazelnuts whole and unroasted to ensure you get the highest concentration of antioxidants.

·    Help the body systems

Intake of the nuts has been revealed to protect the heart system,

In filbert the high focus of antioxidants and healthy fats may increase antioxidant potential and reduce cholesterol in the blood.

One month-long study observed 21 people with high cholesterol levels who consumed 18–20 percent of their total daily calorie intake from filberts. The results showed that cholesterol, triglycerides and bad LDL cholesterol levels were condensed

Moreover, a review of nine studies including over 400 people also saw reductions in bad LDL and total cholesterol levels in those who ate filberts, while good HDL cholesterol and triglycerides remained unchanged.

Some studies have proved similar effects on heart health, with results demonstrating lower blood fat levels and increased vitamin E levels

Furthermore, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in filberts looks to help normalize blood pressure.

Overall, consumption 29 to 69 grams of filbert in a day has been connected to improvements in heart health system.

It may increase excessive capacity and reduce blood lipid levels, which can help reduce the risk of heart disease. They also seem to help regulate blood pressure in the body.

·    Reduce the risk of having tumors

Filberts’ high concentration of antioxidant compounds, vitamins and minerals could give them some anti-cancer properties.

Between other nuts like pecans and pistachios, filberts have the highest concentration of a category of antioxidant known as proanthocyanidins.

Studies have shown that proanthocyanidins may help prevent and treat some types of cancers. It is believed that they protect against excessive stress.

Also, filbert are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or tumor.

They also give a whopping 87% the RDI for manganese in a one-ounce serving.

Manganese has shown to help the functions of specific enzymes that could reduce oxidative damage and decrease the risk of tumors.

A couple of test-tube studies showed that hazelnut extract could be beneficial in the treatment of tumors.

Still, study using a product made from filbert skin extract resulted in a decreased risk of cancer after the weeks study period.

Since most studies investigating the aids of hazelnuts against tumor development have been done in test tubes and animals, more studies are needed in humans.

The great concentration of antioxidant compounds, vitamin E and manganese in filbert may help drop the risk of certain tumors, though more research is needed.

·     Help to reduce Swelling

Filbert have been related to reduced inflammatory markers, thanks to their high concentrations of healthy fats.

One study investigated how eating filberts affected inflammatory markers, such as high-sensitivity C-reactive protein, in some people with high cholesterol levels.

The participants experienced significant decrease swelling after soe weeks of following a diet in which filberts accounted for 18–20% of their total calorie consumption.

Though, most studies conclude that eating hazelnuts alone is not enough. In order to reduce inflammation, it is also important to follow a calorie-controlled diet

Besides, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and fat people.

Likewise, people with metabolic syndrome experienced a decrease in inflammation after consuming 30 grams of a combination of raw nuts — 15 grams walnuts, 7.5 grams almonds and 7.5 grams hazelnuts — for 12 weeks, compared to a control group

Extra study examined how eating filbert affected inflammation. It showed that eating 40 grams of hazelnuts may reduce the inflammatory response in healthy people.

 They also help prevent and decrease inflammation due to their high concentrations of healthy fats. Nevertheless, other factors are also important.

·     Decrease body sugar

Although not abundant, there is research that hazelnuts may also help decrease blood sugar. 

Filberts, like almonds and walnuts, have been shown to help reduce blood sugar levels

Study explored the effect of filberts on fasting blood sugar levels in people with type 2 diabetes. About half consumed hazelnuts as a snack, while the others served as a control group.

Later 8 weeks, the hazelnut group did not experience significant decreases in fasting blood sugar levels.

But, another study gave a combination of 30 grams of mixed nuts — 15 grams walnuts, 7.5 grams almonds and 7.5 grams hazelnuts — to 50 people with metabolic syndrome.

Later 12 weeks, the results showed a significant reduction in fasting insulin levels.

Furthermore, oleic acid, which is the main fatty acid in hazelnuts, has been revealed to have beneficial effects on insulin sensitivity.

A two-month study showed that a diet rich in oleic acid significantly reduced fasting blood sugar and insulin levels, while increasing insulin sensitivity, in people with type 2 diabetes.

It seems that a diet rich in nuts, including hazelnuts, could help lower your blood sugar and increase insulin sensitivity.

It contains several compounds that may help lower blood sugar levels. However, the evidence is limited and their potential benefits need to be studied further.

·     spice it up with dishes

Filbert can be merged into the dishes of your test with hardly any change.

You can obtaining and enjoy them raw, heated, whole, sliced or crushed has pleased. Interestingly enough, it seems that people prefer sliced and whole filberts rather than ground ones

Although the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel.

Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread.

Also, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat.

They also make a great complement to cakes or topping for ice creams and other desserts.

Filberts can be found whole, sliced, ground, raw or roasted. They are commonly eaten as a snack or added to baked goods and other dishes. It’s best to eat them with the skin on.

All in all, Filbert (hazelnuts) are an excellent and delicious source of nutrients that can be easily combined into your diet of your choice.