Side effects and benefits are the most considerable information you always should bear in mind. Hazelnuts have 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 of 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).
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.
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.
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