Hazelnuts are one of the most nutritious and delicious nuts you can have in your daily diet. Eating this nut provides you with all the essential protein, unsaturated fat, vitamins, fiber, and minerals your body needs.
They are sometimes called filbert nuts with a marble-like size. They are present in coffee, chocolate, spreads, and other dairy products.
Hazelnuts can be eaten roasted, in a paste, or even raw. They are grown commercially in Italy, Spain, Turkey, and Portugal.
Here are the benefits of eating hazelnuts outlined below.
- Rich In Antioxidants
Hazelnuts’ benefits are numerous. These crunchy nuts are rich in antioxidants that help eliminate free radicals and oxidative stress that can damage your cell structure and cause several illnesses like cancer, hypertension, and other heart diseases.**
The antioxidants in hazelnuts have large quantities of phenolic compounds, proven to reduce the overall cholesterol level in the blood.*
Hazelnuts also contain vitamin E, known for their anti-aging properties and fighting diseases by decreasing inflammation.
Interestingly most of these antioxidants are present in the skin of the nuts. When consuming it, it ensures you eat it together with the skin.
In addition, roasting decreases the level of antioxidants present in each nut, and it’s better to consume it whole without roasting or removing the skin.
- It is Good For Heart Health
Nuts are generally rich in nutrients that help to fight and protect against heart diseases.*
It contains healthy fat, which helps to lower the bad cholesterol (LDL Cholesterol) and increase the good cholesterol (HDL Cholesterol).*
Studies have shown that people who eat hazelnut as part of their daily diet had a drop in their LDL cholesterol level, and their HDL cholesterol remained unchanged.*
Hazelnuts also have a high concentration of fatty acids, antioxidants, dietary fiber, potassium, and magnesium, which may help to maintain normal blood pressure.*
Finally, you should eat 29-69 grams of hazelnuts daily to improve your heart health.*
- Helps In Digestion
The number of microbes in the gut is increased by the presence of polyphenols, dietary fiber, and unsaturated fat in hazelnuts, improving gut health.*
The fiber and polyphenolic compounds also increase digestion which means eating hazelnut helps you lose weight.
- Lower Your Risk Of Having Cancer
Proanthocyanidins are a particular type of antioxidant found in abundance in hazelnuts.*
Research suggests that proanthocyanidins present in hazelnuts can prevent some cancers. It also fights against oxidative stress, which can damage the cell DNA.*
Hazelnuts are high in alpha-tocopherol, a vitamin E responsible for neutralizing reactive molecules before they damage the cell DNA.*
In addition, the nut help to prevent specific cancers like liver, breast, cervical, and colon cancer.*
- It helps To Lower Inflammation.
One of the fantastic health benefits of hazelnuts is that it lowers inflammation markers in the body due to the presence of healthy fat in their nutritional content.
Studies have shown that eating 60 grams of hazelnuts daily helps reduce inflammation in obese persons.*
A healthy person eating 40 grams of hazelnuts daily helps decrease their inflammatory response.*
In addition, it has a hypoglycemic effect in women, which helps them to manage diabetes better.*
- May Lower Your Blood Sugar Level
Studies have shown us that eating hazelnuts with other nuts reduces blood sugar levels, e.g. 7.5 grams of almonds, 5 grams of walnuts, and 7.5 grams of hazelnuts.*
- Improves Female Fertility
Foods rich in lipids, antioxidants, and protein are known to improve fertility in females, and hazelnuts are rich in these nutrients.*
The nut also contains minerals like iron, zinc, calcium, and selenium, which improve female fertility.
- It Enhances Proper Functioning Of The Brain
Hazelnuts have several components that guard against degenerative illnesses like Alzheimer’s.
Hazelnuts are excellent brain foods* because of their high levels of vitamin E, thiamine, folate, manganese, and fatty acids, which can help keep your brain healthy and functioning at its peak.
Thiamine*, also known as the “nerve vitamin,” helps keep the body’s nerves working correctly, which is essential for cognitive function. That is why thiamine deficiency* can damage the brain.*
Protein and fatty acids are abundant in hazelnuts, which benefit the nervous system and fight depression.
Also, hazelnuts contain folate, essential for brain and spine development during pregnancy. It also aids in the prevention of age-related degenerative disorders of the brain in adults.
- Hazelnuts Are Good For Pregnant Women
Research suggests that iron, calcium, and macronutrients like protein and fats are essential for the child’s healthy natal growth and development.*
Nuts are one of the best sources of protein and good fats, which are advantageous during pregnancy.*
Hazelnut consumption during the first trimester of your pregnancy helps the unborn child’s brain development.
According to a study, children of mothers who consumed nuts while pregnant have better IQs and memories.*
Include Hazelnuts In Your Diets
You can eat hazelnuts as a nutritious snack or ingredient in various dishes.
You can consume raw, roasted, whole, sliced, or ground. It’s interesting to note that whole and sliced hazelnuts are more popular than ground ones.
Even though the skin contains the highest level of antioxidants, some recipes call for skin removal. You can bake the kernel in the oven for approximately 10 minutes, making the skins easy to peel later.
Side effects of hazelnuts
Despite being one of the healthiest nuts, hazelnuts can occasionally be harmful. Some people may experience allergic reactions to hazelnuts, such as anaphylaxis, a potential breathing disorder.
FAQs
You should eat 29g to 69g of hazelnuts daily. It implies that you should consume at most 20 hazelnuts each day. Due to their high calorie and nutritional content, you must eat at most the recommended amount
No. You can’t gain weight when you consume the adequate amount of hazelnuts required.
Hazelnuts contain dietary fibers that help with bowel movements and aid in weight loss.
In addition, it increases antioxidant levels in the body, which help with weight loss.
Yes, eating hazelnuts can make you sleep. It contains tryptophan, an amino acid required to synthesize melatonin and serotonin hormones.
Conclusion
Hazelnuts are an excellent snack that you should incorporate into your diet because they are packed with the daily nutrients your body needs. It ranges from antioxidants that help improve your heart health and several other health benefits that hazelnuts possess.