Vitamin preparations are not always necessary. The daily consumption of a few hazelnuts alone can optimise the supply of at least two vital substances.



Hazelnuts provide magnesium and vitamin E

Nuts are known for their nutrient richness. Therefore, they do not always have to be vitamin preparations if you want to optimize your vital substance supply. A study by Oregon State University, published in December 2018 in the Journal of Nutrition, shows that people who consume just under 60 grams of hazelnuts a day can significantly improve their supply of vital substances.

The 32 participants in the study (55 plus) should eat almost 60 grams of hazelnuts daily for a period of four months. Subsequently, the scientists found that the magnesium and vitamin E levels of the test persons in particular had risen noticeably.



Magnesium and vitamin deficiency: co-cause of many chronic diseases

The two vital substances belong to those that are frequently consumed in much too small amounts, so that corresponding deficiency symptoms can be observed especially in older people.

Among the serious consequences of these deficiencies are cardiovascular diseases, diabetes, Alzheimer’s and other chronic complaints, which are often regarded as age-related, but in reality can also be caused by vital substance deficiencies.



Hazelnuts lower cholesterol and blood sugar levels

Another positive consequence of regular hazelnut consumption was a drop in blood sugar levels and LDL cholesterol levels. The test persons did nothing more than integrate a few hazelnuts into their diet every day. They had not changed anything in their diet, did not exercise more often and had not implemented any other measures.

The triglyceride values (blood lipids), insulin levels and inflammation markers have not changed. The recently discredited plant substances (lectins, enzyme inhibitors, phytic acid) obviously showed no negative effects, at least none were mentioned.



Hazelnuts: Good source for copper and manganese

Of course, hazelnuts not only provide 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 monounsaturated fatty acids (similar to olive oil).

A comparison of hazelnuts and walnuts shows that hazelnuts with 24 mg vitamin E contain significantly more vitamin E than walnuts (6 mg) and also slightly more magnesium. Likewise, they provide a striking amount of copper and manganese, each almost twice as much as walnuts.



Almonds provide even more vitamin E and magnesium than hazelnuts.

If one compares hazelnuts with almonds, however, the latter have a lead in vitamin E and magnesium. However, the hazelnuts remain the leaders in copper and manganese.

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 usual, it therefore makes sense to simply alternate the different nuts and kernels in the menu.


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