7 Health Benefits of Hazelnuts

7 Health Benefits of Hazelnuts

A gift of nature that is filled with nutritional goodness, hazelnuts possess several health benefits when used as a dietary supplement. Hazelnuts are small, sweet nuts that grow on trees such as the Corylus tree. These nuts can be consumed raw or roasted. Due to their delicious taste, they are used in coffee, pastries, and in a variety of dishes to enhance the taste. Hazelnuts are full of nutrients and are also delicious. They are composed of unsaturated fatty acids and enriched with proteins and vitamins. It can be added to a healthy balanced diet as snacks or in bakery products. These are a rich source of protein, antioxidants, dietary fiber, vitamin E, iron, thiamine, phosphorus, manganese, magnesium, Oleic acid, and other essential nutrients. They provide instant energy to boost up our body system.

Health Benefits

1. Rich in Antioxidants

These little nuts protect against oxidative stress-mediated disorders and diseases by reducing cell damage by free radicals.

(1) Oxidative stress has been linked to many neurological diseases (i.e., Parkinson’s disease, Alzheimer’s disease (AD), amyotrophic lateral sclerosis (ALS), depression, and amnesia. The antioxidants that hazelnuts are comprised of are mostly phenolic compounds. The phenolic compounds are considered cancer-preventing agents in some studies. These compounds enhance the body’s immune system and also inhibit the growth of new blood vessel that is necessary for tumour growth.

(2) Consuming antioxidant-rich hazelnuts also reduces aging problems.

2. Good for Constipation

Constipation is the most common digestive problem in which a person passes lesser bowel in a week. Regulating bowel movement is necessary to control constipation and for that, we need to consume an ample amount of dietary fiber. As hazelnuts are a rich source of dietary fiber, they can help to regulate bowel movement and constipation.

3. Good for Brain-boosting

 These little nuts are considered to be one of the best foods for brain development. Hazelnuts are enriched with healthy fats and amino acids that help in the regenerative and progression of healthy brain cells. They help in cognitive decline (3) and improve memory as they are rich in vitamin E and K along with other nutrients. 

4. May help in Weight Loss

Some studies show that hazelnuts are good for regulating obesity and weight loss. Consumption of these nuts in the required quantity helps in hunger management by reducing the cravings between meals. (4) As hazelnuts are rich in healthy fats and dietary fibers they can be a well-balanced diet supplement for obese people.

5. Helps in Low Glucose Level

As Hazelnuts are rich in magnesium, phosphorus, and potassium, they also help in regulating diabetes. It helps in increasing the good cholesterol in the body and reducing the bad cholesterol, which directly helps in managing the blood glucose levels and improves health. Some studies have suggested that people, who eat hazelnuts every day in a recommended quantity, experience a low glucose level as compared to others. These nuts are rich in oleic acid that regulates fasting blood sugar and insulin levels while increasing insulin sensitivity. (5)

6. Good for a Healthy Heart

Hazelnuts contain a good amount of antioxidant properties that protect the body from oxidative stress. These antioxidants and healthy fats together help to control cholesterol levels. Several studies conducted on hazelnuts show a significant effect in controlling cholesterol levels and triglycerides. (6) These little nuts are also a good source of omega-3 fatty acid content. Omega-3 supplements are very beneficial to maintain a healthy heart, and they also reduce the risk of developing cardiovascular disease. The high content of fatty acids, antioxidants, magnesium, and potassium with other essential nutrients seems to regulate blood pressure that ultimately helps in keeping our heart healthy.

7. Lower Cancer Risk

Hazelnuts have rich antioxidant compounds, vitamins, and minerals that could give them some anti-cancer properties. Hazelnuts contain the highest concentration of antioxidants referred to as proanthocyanidins. Several studies claimed that proanthocyanidins can help to stop and treat some types of cancers. It seems that they protect against oxidative stress. Manganese has been shown to assist the functions of specific enzymes that would reduce oxidative damage and reduce the danger of cancer. These nuts are rich in vitamin E, another powerful antioxidant that has exhibited possible protection against cell damage that would cause or promote cancer. Few studies showed that extracts of hazelnuts might be beneficial for the treatment of cervical, colon, liver, and breast carcinoma.

Note: A person allergic to nuts should be allergic to hazelnuts. So be careful before consuming.

Conclusion

Hazelnuts are exceptionally nutritious and delicious nuts that should be included in a regular diet in the required quantity as they possess many health benefits. It also has different health benefits such as thyroid, sperm count, hair, etc., those are yet to be proved. It contains a variety of nutrients and other essential elements that are a boon for the human body and system.

Keywords: Hazelnuts, health, antioxidants, allergy

Reference 

1.      https://www.sciencedirect.com/science/article/pii/B9780123756886100726

2.      https://pubmed.ncbi.nlm.nih.gov/21520702/

3.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/

4.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

5.      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793377/

6.      https://pubmed.ncbi.nlm.nih.gov/23415431/