Hazelnuts supply with magnesium and vitamin E
Nuts are known for their nutrient richness. It therefore does not always have to be vitamin supplements if you want to optimize your vital substance supply. Anyone who eats just under 60 grams of hazelnuts per day can significantly improve their vital substance supply - according to a study published by the Oregon State University in December 2018 in the Journal of Nutrition .
The 32 participants in the study (55 plus) should eat just under 60 grams of hazelnuts daily for a period of four months. Subsequently, the scientists found that especially the magnesium and vitamin E levels of the subjects had increased significantly.
Magnesium and vitamin deficiency: the cause of many chronic diseases
The two vital substances are among those that are often consumed in far too small amounts, so that, especially in the elderly, corresponding deficiency symptoms can be observed.
The serious consequences of these deficiencies include cardiovascular diseases, diabetes, Alzheimer's disease and other chronic complaints that are often considered age-related, but in reality can also be caused by lack of vital substances.
Hazelnuts lower cholesterol and blood sugar
Another positive consequence of regular hazelnut consumption was falling blood sugar levels and decreasing LDL cholesterol levels. The subjects had done nothing more than daily to integrate some hazelnuts in their diet. They did not change their diet, did not move frequently, and did not take any other measures.
The triglyceride levels (blood lipids), insulin levels and even the inflammatory markers have not changed. Obviously, the plant substances (lectins, enzyme inhibitors, phytic acid) that have become so discredited lately did not show any negative effects, at least none were mentioned.
Hazelnuts : good source of copper and manganese
Of course, hazelnuts not only supply magnesium and vitamin E. They are also a very good source of copper, manganese and vitamin B6, as well as healthy fats, as they contain in particular monounsaturated fatty acids (similar to olive oil).
Comparing hazelnuts with walnuts actually shows that hazelnuts with 24 mg of vitamin E contain significantly more vitamin E than walnuts (6 mg) and also a little more magnesium. Likewise, they produce a striking amount of copper and manganese, each twice as much as walnuts.
Almonds provide even more vitamin E and magnesium than hazelnuts
However, if you compare the hazelnuts with almonds, the latter have the lead in vitamin E and magnesium. In the case of copper and manganese, however, the hazelnuts remain the frontrunners.
The advantages of walnuts are the slightly higher zinc content and the high omega-3 fatty acid value including a very good omega-3-omega-6 ratio.
As always, it makes sense to include the different nuts and kernels alternately in the diet.