Are you looking for a healthy and delicious snack option? Look no further than dry roasted, unsalted filberts! At 662 calories per 100 grams, they are a nutrient-dense snack that will keep you feeling full and satisfied for hours.

Filberts, also known as hazelnuts, are a versatile nut that can be enjoyed on their own or incorporated into a variety of dishes. They are a good source of protein, fiber, healthy fats, and a range of essential vitamins and minerals.

In this article, we'll explore the many health benefits of eating dry roasted, unsalted filberts, and provide tips on how to incorporate them into your diet. We'll also compare filberts to other nuts and examine their role in promoting heart, brain, bone, skin, and weight health.

What are Filberts?

Filberts, also known as hazelnuts, are a type of nut that grows on the hazel tree. They are native to Europe and Asia, but are now also grown in many other parts of the world, including North America. Filberts have a hard outer shell that needs to be removed before eating. Once the shell is removed, filberts can be eaten raw, roasted, or ground into a paste. They are often used in baking, confectionery, and as a flavoring in coffee, liqueurs, and other beverages. Filberts are a good source of healthy fats, protein, fiber, and a range of vitamins and minerals, including vitamin E, magnesium, phosphorus, and potassium.

Nutritional Information of Filberts

A 100-gram serving of dry roasted, unsalted filberts contains around 662 calories, 15 grams of protein, 60 grams of fat (mostly healthy monounsaturated and polyunsaturated fats), and 7 grams of fiber. They are also a good source of vitamin E, magnesium, phosphorus, and potassium. While filberts are high in calories and fat, they are a nutrient-dense food that can contribute to weight loss and overall health when consumed in moderation. Studies have also shown that incorporating filberts into a healthy diet can help lower cholesterol levels and reduce the risk of heart disease.

Benefits of Eating Dry Roasted Unsalted Filberts

Dry roasted, unsalted filberts offer a range of health benefits, including: - Reduced risk of heart disease: The healthy fats, fiber, and antioxidants in filberts promote heart health by reducing inflammation, improving blood vessel function, and lowering cholesterol levels. - Improved brain function: Filberts are rich in vitamin E, a powerful antioxidant that helps protect brain cells from oxidative damage and promotes healthy cognitive function.

How to Incorporate Filberts in Your Diet

There are many ways to enjoy the nutty flavor and nutritional benefits of filberts: - Eat them as a snack: Filberts are delicious on their own or mixed with other nuts and dried fruit for a healthy and satisfying snack. - Use them in cooking and baking: Filberts can be used to add flavor and nutrition to a range of dishes, from salads and soups to cakes and cookies.

Filberts vs Other Nuts: A Comparison

Filberts offer similar nutritional benefits to other nuts, but with a unique flavor and texture. Here is a comparison of the nutritional profile of filberts to other popular nuts: - Almonds: Almonds are slightly higher in calories and protein than filberts, but lower in fat. They are also a good source of calcium, while filberts are not. - Walnuts: Walnuts are higher in omega-3 fatty acids than filberts, but lower in fiber and potassium. They are also higher in calories and fat.

Filberts and Heart Health

Research has shown that consuming filberts can help promote heart health by reducing inflammation, improving blood vessel function, and lowering cholesterol levels. One study published in the American Journal of Clinical Nutrition found that consuming a diet high in filberts for four weeks resulted in significantly lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol in participants. Another study published in the European Journal of Clinical Nutrition found that consuming 30 grams of filberts per day for eight weeks resulted in significant improvements in blood pressure and other markers of heart health.

Filberts and Weight Loss

Despite their high calorie and fat content, incorporating filberts into a healthy diet can actually promote weight loss and prevent overeating. Studies have shown that snacking on nuts, including filberts, can help reduce hunger and increase satiety, which can lead to consuming fewer calories overall. The fiber and protein in filberts also help regulate blood sugar levels and prevent spikes that can lead to cravings and snacking.

Filberts and Brain Health

Filberts are rich in vitamin E, a powerful antioxidant that helps protect brain cells from oxidative damage and promotes healthy cognitive function. Studies have also shown that consuming nuts, including filberts, is associated with a lower risk of age-related cognitive decline and dementia.

Filberts and Bone Health

Filberts are a good source of magnesium and phosphorus, two essential minerals that are important for bone health. Magnesium helps regulate calcium levels in the body and plays a key role in bone formation and density. Phosphorus is also important for bone health, as it helps strengthen bones and teeth.

Filberts and Skin Health

The vitamin E and antioxidants in filberts can help protect skin cells from oxidative damage and promote healthy, glowing skin. Studies have also shown that consuming nuts, including filberts, is associated with a lower risk of skin aging and damage from UV rays.