Packed with beneficial fats, proteins, vitamins, and antioxidants, hazelnuts promote cardiovascular well-being, might lower the chance of developing certain cancers, and could aid in regulating blood glucose levels when eaten regularly.
According to
Healthline
Hazelnuts boast an impressive nutritional composition. In each one-ounce (28 grams, approximately 20 pieces) serving, you’ll find around 176 calories, with 17 grams of fat, 4.2 grams of protein, 4.7 grams of carbohydrates, and 2.7 grams of fiber.
This portion offers 21% of the suggested daily amount of vitamin E, 12% for thiamine, 12% for magnesium, 24% for copper, and an impressive 87% for manganese.
Moreover, hazelnuts are abundant in omega-6 and omega-9 fatty acids and offer significant quantities of vitamin B6, folate, phosphorus, potassium, and zinc.
Thanks to their strong nutritional profile, hazelnuts provide these significant health advantages:
1. Preventing aging
Research suggests that eating hazelnuts, whether you consume them with or without their skins, can significantly decrease oxidative stress—an important contributor to aging—due to their high antioxidant content. For optimal antioxidant effects, it’s advisable to have raw, unhulled hazelnuts as opposed to roasted ones because the process of roasting may lower the level of antioxidants present.
2. Enhancing heart health
Consuming hazelnuts can enhance cardiovascular well-being due to their high content of antioxidants, beneficial fats, and dietary fibers. Studies indicate that regular intake of hazelnuts aids in reducing cholesterol and triglyceride levels. In an investigation, participants who ate hazelnuts every day experienced a notable decline in LDL (low-density lipoprotein) cholesterol, along with improvements in arterial function and reduced inflammation indicators.
The beneficial fats found in hazelnuts, particularly oleic acid, might also assist in managing blood pressure levels.
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A heap of hazelnuts. Illustration photo by Pixabay |
3. Reducing cancer risk
Hazelnuts include antioxidants and useful components that have been linked to various health benefits.
a reduced chance of developing specific types of cancer
Including proanthocyanidins and vitamin E, these compounds can shield cells from oxidative harm, which is closely associated with cancer progression. Preliminary studies indicate that hazelnut extracts might aid in preventing or managing different types of cancer, like those affecting the breasts, liver, and colon.
4. Reducing inflammation
Hazelnuts are rich in beneficial fats that possess anti-inflammatory characteristics. Consuming them regularly can lead to substantial reductions in inflammation indicators like C-reactive protein (CRP), particularly among those who are overweight or obese.
high cholesterol
.
Although hazelnuts cannot completely eradicate inflammation on their own, incorporating them into a well-balanced diet may assist in managing persistent inflammatory conditions.
5. Assisting in reducing glucose levels in the blood
The main fatty acid found in hazelnuts, oleic acid, is linked to better blood sugar control, which makes these nuts a helpful food choice for people who have or are prone to developing type 2 diabetes.
Moreover, consistent consumption of nuts, such as hazelnuts, has been associated with reduced blood glucose levels.
6. Improving digestion
Hazelnuts offer a significant quantity of
dietary fiber
, supporting overall digestive health. As reported by Medical News Today, eating fiber-rich foods such as hazelnuts aids in maintaining regular bowel movements and helps prevent constipation.
7. Reducing weight gain
New studies suggest that eating nuts like hazelnuts frequently might aid in preventing excessive weight gain. In a 2018 report, people who included nuts in their diet regularly had a lower chance of becoming overweight or obese than those who seldom indulged in them.