7 Health benefits of Hazelnuts

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States.

Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste.

Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts

1. Full of Nutrients

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, oleic acids

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains 176 calories, 17gms of total fat, 4.2gms of protein, 4.7gms of carbs and many more. Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc

2. Loaded with Anti-Oxidants

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 

Hazelnuts are rich in phenolic compounds that have been shown to increase antioxidant protection in the body. It is best to eat hazelnuts whole and unroasted hazelnuts to ensure you get the highest concentration of antioxidants

3. Good for 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, results showed that cholesterol, triglycerides and bad LDL cholesterol levels were reduced.

4. Anti-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

The high concentration of antioxidant compounds, vitamin E and manganese in hazelnuts may help decrease the risk of certain cancers, though more research is needed

5. Could Decrease Inflammation

Hazelnuts have been linked to reduced inflammatory markers, thanks to their high concentrations of healthy fats

Moreover, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people. 

Hazelnuts may help prevent and decrease inflammation due to their high concentrations of healthy fats. Nevertheless, other factors are also important.

6. May Help Lower Blood Sugar Levels

Nuts, like almonds and walnuts, have been shown to help reduce blood sugar levels

It seems that a diet rich in nuts, including hazelnuts, could help lower your blood sugar and increase insulin sensitivity

Hazelnuts contains several compounds that may help lower blood sugar levels. However, the evidence is limited and their potential benefits need to be studied further.

7. Easy to Add to Your Diet

Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes.

You can purchase and enjoy them raw, roasted, whole, sliced or ground. Interestingly enough, it seems that people prefer sliced and whole hazelnuts rather than ground ones