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Hazelnuts: useful properties and contraindications

Everyone knows that nuts are a valuable source of energy that keeps the body satiated and allows you to be active. They are often taken as a snack, in hikes, and in addition, value as a flavorful and tasty dessert treat. In what are the benefits of nuts for the body, when they can and should be used, and when you can not - let's consider further.

Where does hazelnut grow and what does it look like?

Since ancient times, hazelnuts have grown in Europe and Asia Minor, many centuries ago they were harvested in the Caucasus and the Balkans. In his time, the famous Michurin was engaged in breeding resistant cultivars of hazelnuts, after which it became possible to grow hazelnuts under any conditions.

The benefits and harms of hazelnuts

Turkey, where hazelnuts are grown on mountain slopes, accounts for 60% of the world's hazelnut supply. It is also popular today in North America.

Hazelnuts grow on trees in small chestnut-like clusters. The nuts have an outer shell of pulp and green "skirt", inside which the bone nut is hidden.

Nut shell is normally almost rounded, resembling the shape of a heart with a cape on the tip, on average 2 cm in diameter. Under it there are walnut kernels, which are used as food as well as medicines.

Shrubs or trees can get accustomed to any conditions, do not require abundant manual watering and bear fruit for several decades without degenerating.

Hazelnut and hazelnut: what's the difference

The terms "hazelnut" and "hazelnut" are often used synonymously, as these nuts share a common origin. More specifically, hazelnut is a wild hazelnut, the progenitor of the hazelnut. It was it that began to be cultivated and ennobled, eventually obtaining a large and richly flavored nut of noble varieties called hazelnut.

The two subspecies have slight differences. Hazelnuts are slightly more elongated, resemble acorns, and have a more herbaceous and not as brightly nutty flavor. Hazelnut is distinguished by the high quality of oil obtained from its fruits, a refined rich flavor, and its nuts look like balls with a slight "brain" relief.

In general, these nuts do not differ in their composition. In stores, you can most often find enriched hazelnuts, but hazelnuts are more often sold from hand. The fruits may not be as flavorful, but in general they also bring a lot of benefits to the body.

What is healthier: hazelnuts or almonds

Since hazelnuts and almonds are two different nuts, it is difficult to say which one is healthier. Ideally, these products should be included in the diet and alternated to provide the body with a full range of vitamins and minerals.

Many people consider almonds a dietary nut, as they contain less fat, as well as a rich supply of vitamin E, which is good for the skin and has an antioxidant effect. Nevertheless, it is the hazelnut that leads the way in terms of content:

  • Manganese, essential for bones and sugar control;
  • Magnesium, essential for the proper functioning of the nervous system;
  • Copper, which helps maintain healthy blood and reduce inflammation;
  • folic acid, good for the endocrine and immune systems;
  • as well as fluoride and cobalt.

However, almonds contain alkaloids, which are potentially harmful to the body.

Both nuts are very useful and appropriate in the diet of all people in the absence of individual contraindications.

Video: What happens if you eat 20 almonds a day Expand

How many hazelnuts can be eaten per day

The benefits of the product manifest themselves fully only when they are consumed in dosage. To avoid harm, you should not overeat these hearty nuts. Young women with moderate activity are recommended to eat 25-30 grams per day, it is enough to do it 2-3 times a week. Men can increase the portion to 40-50 grams, depending on the intensity of physical activity and the metabolic rate.

Children should preferably take only 15-20 grams at a younger age and 20-30 grams in adolescence, and care should be taken to avoid allergies. For elderly people 20 grams of nuts is also enough to avoid overloading the digestive system.

One hazelnut kernel has an average of 2-3 grams, so you can eat 2 servings of 5-8 nuts per day.

Composition and calories

Hazelnuts, like any other nut, have a rich nutritional composition. It is characterized by high-quality vegetable protein, high fat content, fiber, minerals and vitamins.

The caloric value of hazelnuts is about 650 kcal per 100 g of product. Of these, 15 g are proteins, 60 g are fats and up to 10 g are carbohydrates. Therefore, the nutritional value of hazelnuts can be compared to meat and eggs. The nut becomes the main source of fat and protein on vegetable diets and in the diet of vegans.

The vitamin and mineral composition of the product is represented by iron, manganese, potassium, calcium, magnesium, fluorine, zinc, selenium, sodium, sulfur, phosphorus, copper, cobalt, as well as vitamins of group B, A, E, PP, K and C. Due to this, the nut is valuable for its strengthening and antioxidant properties, which we will talk about in more detail below.

Which hazelnut is healthier: roasted or raw

Vegetable proteins are often very difficult for the body to digest, and sometimes even cause allergies. When heat treated, they curdle and become digestible. Therefore, in terms of nutritional ease, hazelnuts, like many other nuts, should preferably be calcined before consumption. It can also be roasted in oil or sugar syrup.

Nevertheless, the raw hazelnut contains a high level of phytonutrients, and during the thermal processing most of the useful substances are broken down. That's why experts recommend to eat hazelnuts fresh in small amounts.

The optimal option for preserving all the useful properties and facilitating digestion will be the use of hazelnuts themselves in processed form, as well as fresh hazelnut oil, which is subjected to thermal treatment is not accepted.

What are hazelnuts useful?

Hazelnuts are rich in essential amino acids and vitamins that help to quickly satiate and strengthen the body. They have a positive effect on all major organs and systems.

What is useful hazelnut

General benefits.

  1. Strengthen the heart muscle and blood vessels, normalize blood pressure and maintain a balance of calcium and potassium for proper cardiovascular function.
  2. Fight against harmful cholesterol, protect blood vessels from the development of atherosclerosis.
  3. Control blood sugar levels due to the high content of manganese.
  4. Participate in the formation of red blood cells (iron, copper, calcium) and platelets (vitamin K).
  5. Protect the nervous system, ensuring its normal functioning, maintaining thinking functions, normalizing resistance to stress and mood (magnesium, B vitamins).
  6. Stimulate the proper functioning of the gastrointestinal tract and normal metabolism, improve lipid metabolism, expelling all harmful substances from the body. Fiber content helps cleanse the intestines and improve absorption, eliminating constipation and bloating.

Also hazelnut is useful for increasing fertility due to its high content of vitamins E and B9. They normalize hormonal background, support tissue health and stimulate the synthesis of healthy germ cells.

For the skin hazelnut is useful for its healing, nourishing and moisturizing functions. It protects from direct sunlight, softens skin, removes keratinized particles, saturates epithelium and hair with vitamins and valuable oils, protects from peeling, irritation, drying, feeling of tightness, stimulates collagen production.

At the same time, hazelnut helps to stop inflammatory processes and has anti-carcinogenic effect. It is in this nut that contains a substance that is used in pharmacology in medicines to fight cancer.

The nut strengthens the immune system, as well as helps to build healthy muscles and strengthens bones. Also its polyunsaturated fatty acids and vitamins contribute to renewal and rejuvenation.

Hazelnut is recommended for everyone, you can alternate it in your diet with meat dishes and use it as the main source of calories or take it as a snack to stimulate brain activity and get quality energy during the day. It is very useful to combine hazelnuts with dried fruits and vegetables.

Depending on the characteristics of the body and medical conditions, hazelnuts can bring a different benefit or harm to each person, so it is worth considering some recommendations in more detail.

For women

  1. The most valuable properties of hazelnut for women are its ability to nourish the skin and hair, as well as cleanse the body. Hazelnut helps to improve complexion, tighten contours, saturate cells with moisture and valuable fats, make them elastic, relieve irritation and inflammation, rejuvenate the skin.
  2. Hair after masks and balms with hazelnut oil becomes soft and shiny, strengthens the entire structure, ceases to be brittle. Also, the oil strengthens the structure of the nails, so you can grow long and beautiful natural nails.
  3. In addition, hazelnut is good for supporting the nervous system, helping to avoid mood swings, apathy, increased sensitivity. It stimulates mental abilities and gets rid of fatigue and stress.
  4. Hazelnut has a positive effect on the reproductive system, maintaining hormonal balance and increasing the body's ability to carry a healthy baby.
  5. Hazelnuts become a great snack, making it possible to give up sweets or a stress bite, which is very important for women looking to be slim.

For men

  1. The male half of mankind needs nuts during intensive sports training to actively develop muscles, increase energy potential, as well as to normalize metabolism.
  2. Hazelnuts are also useful for mental stress, it will help to overcome stress, emotional overstrain and sleep disorders.
  3. In addition, it helps protect the body from atherosclerosis and heart disease, to which men are more prone than women.
  4. Thanks to the properties of hazelnut to normalize blood flow and strengthen muscles and blood vessels, as well as anti-inflammatory substances in its composition, the nut helps to combat impotence, increases male sexual power. In addition, it improves the quality of the seminal fluid.
  5. Constant strengthening of the body with nuts will quickly cope with colds and in general better tolerate diseases and ailments.

When pregnant

Hazelnuts are recommended to be introduced to the diet even during the planning stage of pregnancy, because it is very rich in folic acid (B9), which is necessary to prepare the body to the stage of fetus development.

Hazelnut during pregnancy contributes to the proper laying and development of the nervous, skeletal and muscular system of the baby, its internal organs and overall immunity. The positive effect on the skin and tissues helps to avoid stretch marks, age spots, irritation and other problems.

High content of iron, copper, vitamin K and manganese provide a normal blood composition and prevent the development of anemia. Plant proteins help maintain muscle tone and increase endurance, which is important during pregnancy and childbirth. Also, hazelnuts will protect against constipation and inflammation, which will contribute to a more peaceful pregnancy.

Video: How to eat right during pregnancy Expand

When breastfeeding

During the lactation period, the use of nuts can significantly improve the quality of milk, saturating it with valuable proteins and fats, calcium and vitamins. Therefore, in reasonable portions of nuts during lactation can and should be used. It is important to monitor that the child did not have rashes or digestive disorders. If there are signs of an allergy to nuts, we will have to postpone this product.

In addition to general strengthening of the mother's body and contributing to recovery after childbirth, hazelnut will protect the skin of the breast, making it elastic, moisturized and soft. This nut will help maintain normal red blood cell levels, protect the blood and milk from cholesterol, so that a woman feels alert and strong.

For children.

Hazelnuts are valuable for children primarily because of their ability to strengthen bones, beneficial effects on hematopoiesis, as well as energizing, which is necessary for full development and activity. Also due to the valuable vitamins and polyunsaturated fatty acids hazelnuts contribute to the healthy development of the nervous system, brain and cognitive functions.

It should be understood that nuts are quite a heavy product, so they are not introduced into the diet of babies to avoid overloading the digestive system and allergic reactions. Ideally, you can safely give nuts to children after 5 years. Until this age, children can eat hazelnuts, but the doses and forms of application should be consulted with a pediatrician.

Is it possible to eat hazelnuts for weight loss

Although hazelnuts are a high-calorie product, when losing weight, they have a positive effect on the body with one important condition: in no case exceed the daily portion. Otherwise, the nut can cause gastrointestinal upset, as well as harm the figure. If you consume hazelnuts a little at a time, they will benefit in the following ways:

  1. Will help get rid of harmful cholesterol, cleanse the blood.
  2. Will stimulate lipid metabolism.
  3. Will control blood sugar levels, helping to avoid unnecessary snacking and poor health.
  4. Will help cleanse the liver and intestines from toxins.
  5. It has an antioxidant effect, rejuvenating and accelerating the renewal of the body.
  6. Supports the heart and brain in conditions of reduced daily portions of food and physical exercise.
  7. Strengthen the nerves, help maintain stability and avoid breakdowns.
  8. Protect the musculoskeletal system from loss of useful components.
  9. Build muscle, which is important for a slim figure, strength and endurance.
  10. Allow the skin to stay healthy while cleansing the body.

During a weight loss diet, it is necessary to limit the number of carbohydrates and fatty foods consumed, so it is important to make up for the lack of valuable fat, which is necessary for brain function and immune system maintenance. Therefore, hazelnut not only can, but should be introduced to a healthy diet in order to lose weight properly and without harm to health.

Hazelnut in medicine

In folk and even traditional medicine, hazelnut is recommended as a supportive remedy for heart and joint diseases, diabetes, to improve the skin and increase immunity.

Hazelnut in medicine

For Diabetes Mellitus

Hazelnut is one of the useful products in diabetes. Because of the high sugars or starch content, diabetics have to forgo many foods with high GI. This limits their diet in vitamins and valuable micronutrients. Nutritionists recommend making up for this deficiency with nuts.

Hazelnuts are slowly digested by the body, keeping the feeling of fullness and for a long time feeding the diabetic with energy, so there are no sudden spikes in blood glucose levels. Moreover, hazelnuts are rich in manganese, copper and vitamins which help to control not only sugar but blood cholesterol as well. Moderate consumption of hazelnuts will help maintain body strength without carbohydrate abuse.

Important: The glycemic index of hazelnuts is 15 units.

In pancreatitis.

During the acute phase of the disease, hazelnut, as well as other nuts and fatty foods, is prohibited to eat, so as not to harm the body. In the case of reactive pancreatitis and in the quiet phase of chronic disease, you can introduce walnuts, but only in processed form - dried or fried without oil. In this case, it is important to observe small portions, crush nuts and use them with non-fat dairy products and vegetable purees.

With gastritis

When the gastrointestinal mucosa is irritated, it is better to refuse from nuts or consume them very carefully: in chopped and processed form, in small portions and accompanied by other soft foods. The daily rate in this case is reduced to 4-5 nuts a day, and it is desirable not to eat hazelnuts every day.

Interestingly, the body copes much better with hazelnut oil for gastritis, since it does not contain rough fiber and allergenic proteins. At the same time, it is rich in vitamins E and A, K, as well as other trace elements that help to relieve inflammation and accelerate tissue healing.

For constipation

Hazelnuts are capable of cleansing the intestines and eliminating stagnant sludge masses. However, it is not a recommended food. For constipation, it is better to use vegetables and fruits with soft flesh, which have a laxative effect, such as pears, plums and zucchini. Hazelnuts in this case will help to stabilize the blood, and to avoid the loss of potassium, necessary for normal functioning of the kidneys and heart.

In case of gout.

Any fatty and spicy food in gout is forbidden. Nuts are also not recommended by doctors because they usually contain a lot of purines. Nevertheless, some kinds are allowed to eat in small amounts. These include hazelnuts.

To saturate the body with valuable polyunsaturated fatty acids and strengthen the heart, as well as to clean the blood, you can consume hazelnuts little by little, watching the state of health and abandoning the product in cases of exacerbation.

Hazelnut-based folk medicine recipes

In folk medicine, not only hazelnut kernels are used, but also its shells, bark and leaves of the tree. From them they prepare decoctions and tinctures, as well as compresses and healing mixtures.

  1. To help yourself at home to cope with symptoms of colds, bronchitis, asthma, 10-12 hazelnuts are ground into crumbs and added to hot milk. Drink this potion by the glass 3 times a day, until the disease recedes.
  2. Interestingly, the same recipe for goat's milk with honey is considered a cure for impotence. And with prostatitis brewed walnut shells. For 0.5 kg of shells take 0.75 liters of water, bring to a boil, boil for a third, cool the mixture and strain. Take 2 tablespoons 3 times a day before a meal for half an hour. The course of treatment - 2 months.
  3. With varicose veins can be used walnut bark. Take grinded raw materials at the rate of 1 tbsp. per glass of water. The mixture is brought to a boil, kept on low heat for 5 minutes, then insist for about 3-4 hours. Strain decoction to drink half a cup 3 times a day, preferably before a meal. Decoction does not keep for a long time.

Hazelnut in cosmetology

Most often in cosmetics, hazelnut oil is used. It perfectly nourishes the skin and hair, helps restore elasticity and protects from the damaging effects of the sun. The oil is added to scrubs as a base so as not to damage the skin in delicate areas with abrasive particles. Wraps and masks help strengthen and nourish the hair, skin and nails. Extracts are also added to anti-aging creams for mature skin to restore its elasticity and eliminate a dull complexion. Hazelnut pulp is also used as a natural dye for hair to give it a noble chestnut-chocolate hue.


  1. To revitalize the skin of the face, you can prepare the following serum: 3 tbsp. olive oil, 1 tbsp. hazelnut oil, 12 drops each of geranium and lavender essential oils. The mixture should be heated slightly in a water bath in order to combine the oils thoroughly. The product can be stored up to 2-3 weeks (it does not disappear). Apply the serum to the skin a few drops by massage movements. Suitable for normal and other skin types.
  2. To restore split hair, you can mix 2 yolks, 1 big spoonful of walnut oil and 1 drop of lemon peel oil. Mask mix and apply to soaked hair for 30-40 minutes under the foil, then wash off with shampoo. Curls will gain softness, shine and elasticity.
Video: 6 savior masks for a perfect face skin Expand

Hazelnuts in cooking

Hazelnuts are used in the kitchen for many dishes. Most often we are used to seeing it as a sprinkle on cakes, ice cream, in porridges and dairy products. Also, hazelnut chips are often added to dough, chocolate and fondant candies.

Hazelnut in cooking

Nevertheless, hazelnuts are often used as a seasoning for meat and fish dishes, added to stuffings, pies, sauces, gravies and casseroles. Some salad recipes include pounded walnuts.

There are also traditional dishes that include hazelnut and hazelnut. For example, halva is made from walnut flour or meal, and kozinaki and grillage are made from crushed nuts. Many people know the Caucasian healthy sweet churchela, which is made with natural juices.

In addition to additives, hazelnuts can act as the main component. So, hazelnut paste is made from it, often with the addition of cream, cocoa products or honey. It is usually spread on bread or cookies and served with fruit.

Hazelnut oil is used to dress salads and desserts. It is not allowed to fry anything on it, as such a product is very smoky when heated, and loses its useful properties.

There are also recipes for "nut bread" without added flour, which is very popular with vegetarians and raw eaters. Such a product can include starch, dried fruits, seeds of other plants and fruit and vegetable purees. A thick plastic mass resembling dough is prepared, after which it is shaped and dried in a cold way.

Useful properties of hazelnut oil

Hazelnut oil is obtained by cold pressing, so it retains all its useful properties and maximum vitamins. This is especially true for vitamin E, 50% of which decays during thermal processing of hazelnuts. Hazelnut oil is considered a delicacy, but it is available in stores. It is used in cooking, cosmetology and even medicine to make healing blends.

  1. Hazelnut oil has a healing and soothing effect, it is also excellent for softening skin and hair, helps eliminate stretch marks, rough skin and peeling.
  2. When used internally, it has beneficial effects on the heart, gastrointestinal tract, immune and nervous system.
  3. The oil can be tried for allergy sufferers. Most often, rejection and discomfort are caused by the proteins of nuts, which remain in the cake and do not get into the oil liquid.
  4. It is also indicated for gastritis, colds and inflammatory diseases for early tissue repair and increase the body's resistance.
  5. The oil is used in aromatherapy. For 5 square meters of space in the water need to add 2-3 drops. The smell helps to relax the nervous system.
Video: The benefits and uses of hazelnut oil Expand

Harm and contraindications

In order not to harm the body, hazelnuts should be consumed little by little. Nutritionists recommend eating hazelnuts in the morning or for the second breakfast, so that the fruit can be fully digested by the body. In the case of allergic reactions, it is necessary to consult a doctor.

Hazelnuts should be used with caution in the following cases:

  • Pregnancy and breastfeeding;
  • Liver problems and acute gastrointestinal diseases;
  • Allergies to other nuts: macadamia, Brazil nut, walnut, chestnut;
  • In children under 5 years of age.

In the presence of chronic diseases should ask the attending physician the possibility and dosage of using hazelnuts and other nuts.

How does hazelnut allergy manifest itself?
Hazelnut allergy can be expressed as intestinal discomfort, and skin reactions:

  • Rashes, increased skin sensitivity, burning on the lips;
  • burning or "itching" in the intestines;
  • flatulence, bloating, unusual bubbling in the stomach;
  • elevated body temperature, acute headache;
  • nausea, signs of choking or high blood pressure, swollen lymph nodes.

Nut allergies usually do not resemble a cold, but more like a digestive disorder or general malaise. In the case of alarming symptoms, it is recommended to consult a doctor and completely eliminate suspicious products from the diet until the cause of the allergy is clarified.

How to choose and store hazelnuts

For hazelnuts to retain their nutritional properties as long as possible, it is better to give preference to a whole nut, sold in the shell. Not only does it stay fresh longer, but it also costs much less.

How to choose and store hazelnuts

To avoid buying spoiled nuts, pay attention to their freshness:

  • The boxes should be light and shiny, not dusty;
  • In no case the nuts should not be damp/moist, with signs of mold;
  • A distinctive thumping sound must be felt when you shake them.

If you buy peeled hazelnuts, also pay attention that the brown film is intact, otherwise the kernels can be considered to have lost their medicinal properties.

It is better to store hazelnuts in cloth bags in a cool dry place. Closed nuts remain useful for a year, and when stored in the refrigerator - from 2 to 4 years. Peeled nuts should preferably be consumed within a couple of months. Do not store hazelnuts in polyethylene, because in this way they can get fungus. It is also undesirable to keep them in the sun.

Video: How to choose fresh hazelnuts Expand to

How to get hazelnuts out of the shell quickly

There are several easy ways to get rid of hazelnut shells:

  1. Use a nutcracker or garlic press.
  2. Heat the nuts and hit each one with a hammer.
  3. For large quantities, put them in a bag, put something heavy (a brick, a board) on top, and press down. After that, go over the separated nuts and repeat the procedure for the remaining ones.

To remove the membrane from the nuts, you can expose them to boiling water and hold them for about 15 minutes or boil them in boiling water for 1-3 minutes. After that, you need to cool them sharply, like boiled eggs, under cold water.

Can I give hazelnuts to pets?

Some hazelnuts are introduced into the diet of pets to enrich their food with minerals, but you need to treat such a supplement with great caution. Hazelnuts are not recommended for dogs or cats, as the high calcium and iron content can provoke urolithiasis.

Also nuts are often allergic to dogs and cats, causing digestive disorders. It is forbidden to give pets such a treat in whole form, so as not to provoke indigestion.

On whether it is possible to give the pet oil to improve the quality of the coat, as well as the nuts themselves in ground form - it is better to ask in more detail from the veterinarian, taking into account the breed of the pet.

How to roast hazelnuts

Hazelnuts can be dried as a whole or in husked form. The dried boxes are much easier to break apart. Whole hazelnuts are most often dried in the oven, while peeled hazelnuts are dried in a mortar or in some other way.

In the oven

To prevent the nuts from drying out and keeping them longer, they must be dried. Then the flavor becomes richer and less herbaceous. To do this, put the nuts in their shells on a lined baking tray and place it in an oven heated to 90 degrees. Drying will take 2-3 hours. Periodically turn the fruit to dry evenly on all sides.

You can also roast peeled nuts. Then the oven should be heated to 180 degrees and distribute the kernels on a sheet. It will be enough to keep them in the oven for 10-15 minutes, stirring occasionally. After turning them off, you need to let them finish on a cooling tray or pour them into a deep bowl and cover with a towel.

In the microwave

You can quickly cook nuts in the microwave by placing them in any convenient container in 1-2 layers. You should choose the highest wattage possible. For 750 watt cooking time will take about 5-6 minutes. Keep an eye on the nuts. The first time you use this method, it is better to take them out periodically and check them, because in the microwave oven they roast from the inside, and you may not immediately understand by the appearance that the nuts are ready.

When they start to crackle as they cook, that means about a minute left. Once removed, the walnuts will still be cooked to perfection, so it is highly discouraged to roast them to a distinct golden "blush."

In a frying pan.

The easiest way to roast a small amount of hazelnuts until done is to heat them in a dry frying pan for 10 minutes. The main thing is to stir the nuts, not letting them stick. It is not necessary to cover the pan with a lid, so as not to retain moisture. Ready nuts can be sprinkled with salt.

Video: How to fry nuts properly Expand

Interesting facts about hazelnuts

Interesting facts about hazelnuts

  1. Hazelnuts are a versatile nut that is commonly added to hot main dishes, savory snacks and desserts.
  2. Only such a nut whose fruits are 2 cm in diameter is considered to be of high quality, the variety diversity does not imply a deviation from such a norm.
  3. The Circassians cultivated hazelnuts as early as the 4th-3rd centuries B.C.
  4. A dangerous point may be that hazelnut allergens can accumulate, so rejection and unpleasant symptoms may not appear from the first use.
  5. The tradition of adding hazelnut extract to coffee and chocolate drinks also came to us from ancient times, it was done to give the drink a rich and unusual flavor.
  6. Hazelnuts are an official plant of the state of Oregon in the United States.

Nuts are considered a very healthy and valuable food for a reason, which nourishes the brain, muscles and skin. Try cooking something unusual with hazelnuts and discover new sides of the beneficial fruit.

«Important: All information on this site is provided for informational purposes only for informational purposes only. Before applying any recommendations, consult a health care professional. specialist. Neither the editors nor the authors shall be liable for any possible harm caused by materials."

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