Are Hazenuts Good for Anemia? (Expert Answer)

Short Answer: Hazelnuts are good for anemia because they contain iron and vitamin E. But too much iron can be harmful for anemia because it can cause oxidative stress.

Anemia is a condition that affects your red blood cells, which carry oxygen to all parts of your body.

In anemia, your body produces fewer or smaller red blood cells than normal, or they don’t function properly.

This can lead to various health problems, such as fatigue, weakness, pale skin, shortness of breath, and increased risk of infections.

One of the key factors in managing anemia is diet.

What you consume can affect your iron levels, which can impact your anemia symptoms and overall health.

To effectively manage anemia, you should consume foods rich in iron and vitamin C.

Iron helps your body make hemoglobin, the protein that carries oxygen in your red blood cells.

Vitamin C helps your body absorb iron from food and also boosts your immune system.

Now, hazelnuts are a type of nut that are good for anemia.

People usually eat them raw or roasted as a snack or add them to salads, desserts, or baked goods.

Hazelnuts are good for anemia because they contain iron and vitamin E.

Iron is one of the nutrients that can help prevent or treat anemia by increasing the production and quality of red blood cells.

Vitamin E is another nutrient that can help protect your red blood cells from damage and inflammation.

One ounce (28 grams) of hazelnuts provides about 1.3 milligrams of iron and 4.2 milligrams of vitamin E.

These amounts are about 7% and 21% of the recommended daily intake (RDI) for these nutrients respectively.

However, too much iron can also be harmful for anemia because it can cause oxidative stress and damage to your liver and other organs.

Therefore, you should not exceed the upper limit (UL) for iron intake from food sources, which is 45 milligrams per day for adults.

Also, you shouldn’t eat hazelnuts if you have a condition called pica syndrome, which is a disorder that makes you crave non-food items such as ice, clay, or dirt.

Pica syndrome can be caused by nutritional deficiencies, mental health issues, or other factors.

Because hazelnuts may contain harmful substances such as pesticides, mold, or aflatoxins if they are not properly stored or processed.

Furthermore, hazelnuts are a type of food , not a supplement.

You should buy fresh hazelnuts from a reputable source and store them in a cool, dry place away from sunlight.

You should also wash them before eating them to remove any dirt or dust.

Because eating fresh hazelnuts can provide you with more nutrients than supplements .

You can buy fresh hazelnuts in most grocery stores or online.

Always choose organic hazelnuts if possible.

Because organic hazelnuts are grown without synthetic fertilizers, pesticides, or antibiotics that may affect their quality and safety.

You can store fresh hazelnuts in an airtight container in the refrigerator for up to two weeks.

You can also freeze them for up to six months.

To thaw them , you can either leave them at room temperature for about 15 minutes or microwave them for about 10 seconds.

Because freezing preserves the freshness and flavor of hazelnuts.

Finally, remember that maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing/dealing with anemia effectively.

I always recommend my anemia patients to follow a diet rich in iron and vitamin C to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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