7 health benefits of daily hazelnut consumption
Rich in healthy fats, protein, vitamins, and antioxidants, hazelnuts support heart health, may reduce cancer risk, and can help manage blood sugar levels when consumed daily.
According to Healthline , hazelnuts have an impressive nutritional profile. A one-ounce (28 grams, or about 20 whole kernels) serving contains 176 calories, 17 grams of fat, 4.2 grams of protein, 4.7 grams of carbs, and 2.7 grams of fiber.
The same portion provides 21% of the recommended daily intake (RDI) of vitamin E, 12% of the RDI for thiamin, 12% for magnesium, 24% for copper, and 87% for manganese.
Additionally, hazelnuts are rich in omega-6 and omega-9 fatty acids and provide notable amounts of vitamin B6, folate, phosphorus, potassium, and zinc.
With this robust nutritional content, hazelnuts offer the following key health benefits:
1. Preventing aging
Studies indicate that consuming hazelnuts, either with or without their skin, can notably reduce oxidative stress—a major factor contributing to aging—thanks to their antioxidant content. To maximize these antioxidant benefits, it’s best to eat whole, unroasted hazelnuts with the skin intact, since roasting can diminish antioxidant levels.
2. Enhancing heart health
Hazelnuts can boost heart health through their rich supply of antioxidants, healthy fats, and fiber. Research has found that regularly consuming hazelnuts helps lower cholesterol and triglyceride levels. In one study, daily hazelnut consumption significantly decreased LDL (bad) cholesterol and improved artery health and inflammatory markers.
The healthy fats in hazelnuts, especially oleic acid, may also help regulate blood pressure.
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A pile of hazelnuts. Illustration photo by Pixabay |
3. Reducing cancer risk
Hazelnuts include antioxidants and useful components linked to various health benefits. a lower risk of certain cancers , including proanthocyanidins and vitamin E. Proanthocyanidins can protect cells from oxidative damage—a key factor linked to cancer development. Early research suggests hazelnut extracts may help prevent or treat various cancers, such as breast, liver, and colon cancer.
4. Reducing inflammation
Hazelnuts are abundant in healthy fats known for their anti-inflammatory properties. Regular consumption has been shown to significantly lower inflammatory markers, such as C-reactive protein (CRP), especially in individuals who are overweight or have high cholesterol .
While hazelnuts alone can’t eliminate inflammation entirely, including them in a balanced diet can help manage chronic inflammation.
5. Helping lower blood sugar levels
The main fatty acid 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 susceptible to type 2 diabetes.
Moreover, consistent intake of nuts such as hazelnuts has been associated with reduced blood glucose levels.
6. Improving digestion
Hazelnuts offer a significant quantity of dietary fiber , which aids in maintaining digestive health. As reported by Medical News Today, eating fiber-rich foods such as hazelnuts can facilitate regular bowel movements and help avoid constipation.
7. Reducing weight gain
New studies suggest that eating nuts like hazelnuts frequently might aid in preventing excessive weight gain. An investigation from 2018 revealed that individuals who included nuts in their diet regularly had a lower chance of becoming overweight or obese than those who seldom consumed them.
