7 Powerful Health Benefits of Hazelnuts You Need to Know

Hazelnuts are more than just a delicious snack—they’re packed with nutrients that can boost your health. But if you have a nut allergy, steer clear, as hazelnuts may trigger allergic reactions. hazelnut

What Are Hazelnuts?

Also known as filberts, hazelnuts come from the Corylus tree and are primarily grown in Turkey, Italy, Spain, and the U.S. With their sweet flavor, they can be enjoyed raw, roasted, or as a paste.

Packed with protein, healthy fats, and essential vitamins, hazelnuts are a nutrient powerhouse. Let’s dive into seven evidence-based ways they can benefit your health.

1. Nutrient-Rich Powerhouses

Though high in calories, hazelnuts offer a wealth of nutrients. Just one ounce (about 20 kernels) provides:

Calories: 176
Protein: 4.2 grams
Fiber: 2.7 grams
Vitamin E: 21% of the RDI
Manganese: 87% of the RDI

They’re also a great source of healthy fats, omega-6, and omega-9 fatty acids, which support heart health. While hazelnuts contain phytic acid, which can reduce mineral absorption, their overall benefits outweigh this minor drawback.

2. Packed With Antioxidants

Hazelnuts are rich in antioxidants, particularly phenolic compounds, which help fight oxidative stress—a key factor in aging, cancer, and heart disease. Studies suggest that eating hazelnuts, especially with the skin intact, can significantly reduce oxidative stress.

3. Heart-Healthy Fats

Loaded with heart-friendly fats, hazelnuts may help lower cholesterol and improve artery health. Studies show that eating hazelnuts regularly can reduce bad LDL cholesterol and triglycerides, while boosting artery function.

4. May Help Prevent Cancer

Hazelnuts contain proanthocyanidins, a potent antioxidant that may help protect against certain cancers. While research is still evolving, early studies suggest hazelnuts’ high vitamin E and manganese content could help reduce oxidative damage and lower cancer risk.

5. Reduce Inflammation

Regular consumption of hazelnuts has been shown to lower markers of inflammation, especially in people with high cholesterol or metabolic syndrome. Incorporating them into a balanced diet can provide anti-inflammatory benefits.

6. May Lower Blood Sugar

Though limited, some research shows that hazelnuts can improve insulin sensitivity and help lower blood sugar levels, particularly when combined with other nuts like almonds and walnuts.

7. Easy to Add to Your Diet

Hazelnuts are incredibly versatile. Enjoy them as a snack, sprinkle them on salads, or use them to make hazelnut butter. For an extra nutrient boost, try eating them with the skin on, where most antioxidants are concentrated. hazelnut

The Bottom Line

Hazelnuts are a delicious way to boost your intake of essential nutrients, antioxidants, and healthy fats. Whether you’re looking to improve heart health, reduce inflammation, or simply enjoy a nutritious snack, hazelnuts are an excellent choice.

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