Hazelnuts Health Benefits

6 Proven Hazelnut Health Benefits

6 Proven Hazelnuts Health Benefits

Hazelnuts health benefits. Rich in healthy fats and antioxidants, hazelnuts are something of a

superfood. Also known as the filbert, the nutritious nut comes from the Corylus tree, cultivated throughout Turkey, Italy, Spain, and the United States.

Whether roasted, raw, or ground into a paste, hazelnuts are easily one of the most delicious tree nuts. But did you know there are also tons of health benefits from hazelnuts?

Hazelnut: Nutritional Profile

Surprisingly high in protein and rich in everything from calcium to selenium, just a handful of hazelnuts packs a powerful punch. Here’s what you’ll find in 100g of hazelnuts:

  • Calories: 628

Macronutrients

  • Total fat: 61g
  • Total carbohydrate: 17g
  • Dietary fibre: 9.7g
  • Sugar: 4.3g
  • Protein: 50g

Minerals

  • Iron: 4.7 mg
  • Calcium: 114 mg
  • Potassium: 680 mg
  • Magnesium: 163 mg
  • Manganese: 6.175 mg
  • Phosphorus: 290 mg
  • Selenium: 2.4 mg
  • Zinc: 2.45 mg

Vitamins

  • Beta carotene: 11.00 mcg
  • Vitamin B1: 0.643 mg
  • Vitamin B2: 0.113 mg
  • Vitamin B6: 0.563 mg
  • Vitamin C: 6.3 mg
  • Vitamin E: 15.03 mg
  • Vitamin K: 14.2 mcg

Hazelnut Health Benefits

1.   Rich in Antioxidants

Hazelnuts are packed with antioxidants, mainly phenolic compounds, which protect the body against oxidative stress. This kind of stress can lead to ageing, cancer, and heart disease. Eating hazelnuts has been found to help reduce this stress, which is beneficial for your overall health.

Most of these antioxidants are in the skin of the hazelnuts, but they can decrease if the nuts are roasted. So, for the best health benefits, eating whole, unroasted hazelnuts with the skin on is better.

2.   Kind to Your Heart

Eating nuts, including hazelnuts, is known to be good for the heart. Hazelnuts, in particular, are rich in antioxidants and healthy fats, which can help increase antioxidant capacity and lower cholesterol levels in the blood.

In a study involving people with high cholesterol, those who got 18-20% of their daily calories from hazelnuts saw a decrease in cholesterol, triglycerides, and bad LDL cholesterol. They also had improvements in artery health and inflammation markers.

Other studies have echoed these findings, demonstrating hazelnuts’ ability to lower blood fat levels and increase vitamin E levels. The rich content of fatty acids, dietary fibre, antioxidants, potassium, and magnesium in hazelnuts also normalises blood pressure.

3.   Soothes Inflammation

Hazelnuts are known for their role in reducing inflammation, primarily due to their high content of healthy fats.

In one study involving 21 individuals with high cholesterol, a diet where hazelnuts made up 18-20% of total calorie intake led to significant reductions in inflammatory markers like high-sensitivity C-reactive protein after four weeks.

However, this study also indicates that eating hazelnuts alone might not reduce inflammation; it should be part of a calorie-controlled diet to achieve the best results.

4.   Potentially Lower Cancer Risk

The rich antioxidant composition and the essential vitamins and minerals in hazelnuts suggest potential anti-cancer benefits. Hazelnuts stand out among nuts like pecans and pistachios for their high levels of proanthocyanidins, a powerful antioxidant category.

Research, including test-tube and animal studies, indicates that these antioxidants could play a role in preventing and treating certain types of cancer by combating oxidative stress.

5.   Stabilise Blood Sugar Levels

Nuts like almonds and walnuts are known for helping lower blood sugar levels, and it turns out hazelnuts might do the same.

In one study, people with type 2 diabetes ate hazelnuts for eight weeks, but their fasting blood sugar didn’t change much. However, another study found that a mix of nuts, including hazelnuts, actually helped reduce fasting insulin levels in people with metabolic syndrome.

Plus, the main fatty acid in hazelnuts, oleic acid, is thought to improve insulin sensitivity. So, adding nuts to your diet, hazelnuts included could be good for managing blood sugar.

6.   Better Hair and Skin

Research indicates that vitamin E supplements can aid hair growth in individuals with alopecia, and hazelnuts, being rich in vitamin E, may also contribute to hair health. The Trichological Society notes that the high levels of protein, zinc, and selenium in nuts like hazelnuts can improve scalp health and reduce hair loss.

In the cosmetic industry, hazelnut oil is valued for its therapeutic properties. Studies have shown that phenolic compounds from plant-based sources can slow skin ageing, protect against sun damage, and treat various skin problems, including wounds, wrinkles, and acne.

Looking for a unique and thoughtful gift? Look no further than our Natural Nut Reed Tray at Walnut  Tree! Perfect for health enthusiasts, foodies, or as a thoughtful gift for any occasion, this tray is a celebration of taste and health. With its rich variety of nuts, including the nutritious and flavourful hazelnuts, it’s sure to please any palate.

Visit us now at Natural Nut Reed Tray – Walnut Tree to order yours and treat yourself or your loved ones to a taste of nature’s finest!

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Walnut Tree supports Future Dreams Breast Cancer Charity with dried fruit for their care packages. www.futuredreams.org.uk

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