Roasted HazelnutsLike many nuts, hazelnuts are rich in nutrients and high in protein, vitamins and minerals. Here are seven health benefits.
Full of Nutrients: Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.
28 grams, or about 20 whole kernels)of hazelnuts 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 contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid
Loaded With Antioxidants
Hazelnuts provide significant amounts of antioxidants.
Antioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer and heart disease.
The most abundant antioxidants in hazelnuts are known as phenolic compounds. They are proven to help decrease blood cholesterol and inflammation. They could also be beneficial for heart health and protecting against cancer.
May Be Good for the Heart
Eating nuts has been shown to protect the heart.
In hazelnuts, the high concentration of antioxidants and healthy fats may increase antioxidant potential and lower cholesterol levels in the blood.
One month-long study observed 21 people with high cholesterol levels who consumed 18–20% of their total daily calorie intake from hazelnuts. The results showed that cholesterol, triglycerides and bad LDL cholesterol levels were reduced.
Linked With Lower Rates of Cancer
Hazelnuts’ high concentration of antioxidant compounds, vitamins and minerals could give them some anti-cancer properties.
Among other nuts like pecans and pistachios, hazelnuts have the highest concentration of a category of antioxidant known as proanthocyanidins.
Additionally, hazelnuts are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that could cause or promote cancer.
Similarly, hazelnuts provide a whopping 87% the RDI for manganese in a one-ounce serving.
Manganese has shown to help the functions of specific enzymes that could reduce oxidative damage and decrease the risk of cancer.
Could Decrease Inflammation
Hazelnuts have been linked to reduced inflammatory markers, thanks to their high concentrations of healthy fats.
One study investigated how eating hazelnuts affected inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels.
The participants experienced significant reductions in inflammation after four weeks of following a diet in which hazelnuts accounted for 18–20% of their total calorie intake.
Moreover, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people.
May Help Lower Blood Sugar Levels
Nuts, like almonds and walnuts, have been shown to help reduce blood sugar levels (33Trusted Source, 34Trusted Source, 35Trusted Source).
Although not abundant, there is research that hazelnuts may also help reduce blood sugar levels.
Easy to Add to Your Diet
Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes.
Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread.
Moreover, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat.
They also make a great complement to cakes or topping for ice creams and other desserts.