Side effects and benefits are the most considerable information you always should bear in mind. Hazelnuts has numerous benefits like fiber, protein, Vitamin E, etc. Some of these substances may cause lots of serious allergic reactions for consumers. The hazelnut, sometimes referred to as the filbert, is produced by the Corylus tree. The main growers are the United States, Turkey, Italy, and Spain. Raw hazelnuts, roasted hazelnuts, or hazelnuts that have been crushed into a paste can all be consumed. They have a sweet flavor. Hazelnuts are a great source of protein, fats, vitamins, and minerals, much like other nuts. Here are seven health benefits of hazelnuts backed by research.
- Full with Nutrients
The nutritional profile of hazelnuts is impressive. Despite having a high calorie count, they are a good source of vitamins, minerals, and healthy fats. Hazelnuts weigh an ounce (28 grams, or around 20 whole kernels), which contains:
- Calories: 176
- Total fat: 17 grams
- Protein: 4.2 grams
- Carbs: 4.7 grams
- Fiber: 2.7 grams
- Vitamin E: 21% of the RDI
- Thiamin: 12% of the RDI
- Magnesium: 12% of the RDI
- Copper: 24% of the RDI
- Manganese: 87% of the RDI
Hazelnuts also provide considerable amounts of folate, phosphorus, potassium, zinc, and vitamin B6. They are also a great source of omega-6 and omega-9 fatty acids, including oleic acid, as well as monounsaturated and polyunsaturated fats. Additionally, 2.7 grams of dietary fiber, or 11% of the DV, are present in a one-ounce serving. Hazelnuts do, however, contain phytic acid, which prevents several minerals, including iron and zinc, from being absorbed from the nuts.
- Contains several antioxidants
An great source of antioxidants is hazelnuts. Antioxidants protect the body from oxidative stress, which erodes cell structure and contributes to cardiovascular disease, cancer, and aging. The antioxidants in hazelnuts that are most prevalent are phenolic compounds. They have been shown to lower inflammation and blood cholesterol. Additionally, they could benefit heart health and cancer prevention. Comparing eating hazelnuts—with or without the skin—to not eating them—which had no effect—dramatically lowered oxidative stress. The surface of the nut contains the vast majority of antioxidants. However, roasting might cause its antioxidant concentration to decrease. So it's suggested to use whole, unroasted kernels that still retain their skin instead than roasted or unroasted kernels that have been peeled. Since nuts are thought to protect the heart, eating them may be good for the cardiovascular system. Hazelnuts' abundant supply of antioxidants and healthy fats may increase antioxidant capacity and lower blood cholesterol levels.
In a one-month study, 21 people with high cholesterol who consumed 18–20% of their daily calories from hazelnuts were studied. The outcomes showed that LDL cholesterol, triglyceride, and cholesterol levels were decreased. Participants also experienced improvements in blood inflammatory markers and vascular health. A meta-analysis of nine studies involving more than 400 people also revealed that consumption of hazelnuts decreased levels of bad LDL cholesterol and total cholesterol while maintaining levels of good HDL cholesterol and triglycerides. Similar effects on cardiovascular health have been seen in other trials, with lower blood fat levels and increased vitamin E levels. Hazelnuts' high fatty acid, dietary fiber, antioxidant, antioxidants, potassium, and magnesium concentrations also seem to help maintain normal blood pressure. Generally speaking, hazelnut consumption of 29 to 69 grams per day is linked to improvements in cardiovascular health indices.
- Associated with Reduced Cancer Rates
Hazelnuts' potent antioxidant properties, as well as their rich vitamin and mineral content, may be part of what makes them so effective against cancer. Proanthocyanidins, a kind of antioxidant, are more abundant in hazelnuts compared to other nuts like pecans and pistachios.
Proanthocyanidins may help prevent and treat various cancers, according to several test-tube and animal studies. They may offer some protection against the damaging effects of oxidative stress. Hazelnuts are also a fantastic source of vitamin E, a strong antioxidant that may guard against cell damage that might result in or promote cancer. Similarly, an incredible 87% of the RDI for manganese is provided by only one ounce of hazelnuts. It has been shown that manganese helps important enzymes work properly, reducing oxidative damage and cancer risk. Hazelnut extract has shown promise in a number of test-tube studies for the treatment of breast, colon, liver, and cervical cancer. In an eight-week animal study, a substance made from hazelnut skin extract decreased the incidence of colon cancer. More studies on humans are needed because the majority of research on the benefits of hazelnuts against cancer development has been done in test tubes and on animals.
- Could Lessen Inflammation
Hazelnuts' abundant supply of healthy fats has been linked to a decrease in inflammatory markers. In one study, 21 people with elevated cholesterol were given hazelnuts to see how they affected inflammatory indicators like high-sensitivity C-reactive protein. The patients had substantial reductions in inflammation after four weeks of following a diet in which hazelnuts made up 18–20% of their total calorie intake.
Additionally, taking 60 grams of hazelnuts every day for 12 weeks caused obese and overweight people to have lower inflammatory marker levels. Another study looked into how eating hazelnuts affected inflammation. It has been proven that eating 40 grams of hazelnuts can reduce inflammation in healthy people. Comparatively, after consuming 30 grams of raw nuts for 12 weeks—including 15 grams of walnuts, 7.5 grams of almonds, and 7.5 grams of hazelnuts—50 people with metabolic syndrome had a decrease in inflammation. However, most studies conclude that eating hazelnuts on their alone is inadequate. Reduced calorie intake is also crucial for reducing inflammation.
- May help lower blood sugar levels.
Among other nuts, walnuts and almonds have been shown to reduce blood sugar levels. Although in small doses, there is evidence that hazelnuts may also help reduce blood sugar levels. In one study, the effect of hazelnuts on fasting blood sugar levels in 48 people with type 2 diabetes was examined. The remaining participants served as the control group while around half of the participants had hazelnuts as a snack. After eight weeks, the hazelnut group did not report any notable reductions in fasting blood sugar levels. In a another study, 30 grams of mixed nuts, comprising 15 grams of walnuts, 7.5 grams of almonds, and 7.5 grams of hazelnuts, were given to 50 people who had metabolic syndrome. The outcomes showed that after 12 weeks, fasting insulin levels were significantly decreased. The most prevalent fatty acid in hazelnuts, oleic acid, has also been shown to increase insulin sensitivity.
The results of a two-month study on 11 people with type 2 diabetes showed that an oleic acid-rich diet significantly reduced fasting blood sugar and insulin levels while increasing insulin sensitivity. An abundance of nuts in the diet, particularly hazelnuts, may lower blood sugar levels and increase insulin sensitivity.
- Easy to Add to Your Diet
Hazelnuts may be a healthy snack or an ingredient in many different dishes. They can be purchased whole, roasted, ground, sliced, or uncooked. It's interesting to note that people seem to prefer whole and sliced hazelnuts to ground ones. Even though the skin has the highest amount of antioxidants, many recipes call for skin removal. You may achieve this by roasting the kernels for about 10 minutes, which makes it easy to remove the skins. Peeled hazelnuts can be processed into hazelnut butter, a nutritious spread, or flour for baking. For a sweet or spicy snack, hazelnuts can also be coated in chocolate or spices like cinnamon or cayenne. Along with other sweets, they make wonderful additions to cakes and ice cream toppings. The Final Verdict Numerous vitamins, minerals, antioxidants, and good fats may be found in hazelnuts. Additionally, they could benefit your health by reducing blood fat levels, managing blood pressure, reducing inflammation, and balancing blood sugar. Hazelnuts, like other nuts, can cause allergic reactions in certain people. All things considered, hazelnuts are a delicious and nutrient-dense food that you can easily incorporate into your diet.