Hazelnuts: properties, benefits and uses in the kitchen

Hazelnuts are the fruit of the hazel tree, a plant native to Europe and Western Asia.

Appreciated since ancient times for their rich flavor and nutritional properties, hazelnuts are now a fundamental ingredient in many cuisines and food industries.

Characteristics and cultivation of hazelnuts

The hazel tree is a medium-sized tree, capable of adapting to various climates, although it prefers temperate areas.

In Italy, for example, some of the most renowned regions for hazelnut production are Piedmont (with the famous Nocciola Tonda Gentile delle Langhe), Campania, and Lazio.

Hazelnuts ripen in autumn and are harvested once they have fallen to the ground, when their outer shell becomes woody.

Nutritional properties

Hazelnuts are an excellent source of essential nutrients. Some of the main benefits include:

Healthy fats: Hazelnuts are rich in monounsaturated fats, which help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), promoting cardiovascular health.
Proteins and fibers: These fruits provide a good amount of vegetable proteins and fibers, which contribute to satiety and the proper functioning of the digestive system.
Vitamins and minerals: Hazelnuts are particularly rich in vitamin E, a powerful antioxidant, as well as B vitamins, magnesium, calcium, and iron, all nutrients that support various bodily functions, including bone health and the nervous system.

Culinary use

Hazelnuts are extremely versatile in the kitchen: they can be eaten raw, roasted, or ground into flour for making desserts.

They are often used in pastry to make cakes, cookies, spreadable creams, and chocolate pralines.

Their oil, light and aromatic, is also used to dress salads or to enrich more elaborate culinary preparations.

Health benefits

Hazelnuts are considered a true superfood thanks to their high content of antioxidants, which help fight free radicals and prevent cellular aging.

Moreover, regular consumption of hazelnuts has been associated with improved heart health and a lower risk of inflammatory diseases such as arthritis.