Hazelnut is a nut of the hazel tree and belongs to genus Corylus. Although any nut of the hazel tree will be referred to as hazelnut but in this article, we will talk about common hazelnuts ( scientifically known as Corylus avellana ). Hazelnuts are a good source of a number of vitamins,minerals, essential fatty acids, flavonoids, antioxidants etc. and presence of these compounds make them very beneficial for our health. In this article, we will know about the major health benefits of hazelnuts but first, let’s take a look at the below-mentioned nutrition chart.
Nutrition Chart Of Hazelnuts
Health Benefits Of Hazelnuts
(1) Helps In Weight Loss
Although hazelnuts are high in calories and munching an ounce of hazelnuts can provide around 176 calories of energy and 3 grams of dietary fibers and 17 grams of fats, but still they are very beneficial for the people who want to lose weight because of the presence of dietary fibers in it. The presence of dietary fibers in hazelnuts keep us satisfied for a longer time and decreases our urge to eat again and again.
As overeating is a major cause of obesity or weight gain, so by controlling overeating hazelnuts helps in controlling weight gain. It is important to make sure that we eat hazelnuts in moderate quantity as otherwise it will not help in weight loss and will increase our weight because of their high calorific value. The presence of essential fats and dietary fibers also make them an efficient pre-meal snack.
(2) Good For Heart Health
Regular and moderate consumption of hazelnuts is very beneficial for our heart and helps in keeping our cardiovascular system healthy because of the presence of unsaturated fatty acids like Oleic acid in it. These unsaturated fatty acids help in decreasing bad cholesterol (LDL cholesterol) level of our body and increases good cholesterol (HDL cholesterol level ) of our body. Hazelnuts lack cholesterol and this also helps in keeping our cardiovascular system healthy.
In addition to this, the presence of magnesium in hazelnuts also plays an important role in keeping our heart healthy as it regulates the level of calcium in our body, excess of which can be dangerous for our heart health. Eating just one cup of hazelnuts provides around 50 percent of the required magnesium levels, which not only regulates calcium level but also prevents our heart from overstraining.
(3) Reduces The Risk Of Various Types Of Cancers
Consuming hazelnuts on a regular basis is very useful for decreasing the risk of several types of cancers especially bladder cancer because of the presence of the alpha-tocopherol in it. Alpha-tocopherol is a Vitamin E variant that reduces the risk of bladder cancer by around 50 percent, and in addition to this, the presence of manganese also plays an important role in preventing cancer as it is an important ingredient of an antioxidative enzyme in mitochondria of our cells, and helps in reducing cancer risk.
In addition to this, hazelnuts are also a good source of antioxidants that fights with the free radicals of our body, stabilizes them and thus reduces the risk of several types of cancers.
(4) Strengthens Our Muscles
Eating hazelnuts on a regular basis but in a moderate quantity plays a very important role in keeping our muscles healthy because of the presence of magnesium in it. Magnesium is an important nutrient that plays a vital role in the healthy movement of calcium to and from body cells, and helps in muscle contraction, and prevents them from overstressing.
By doing so, it also helps in easing muscular tension and prevents muscle fatigue, spasms, cramps, and soreness. As per studies, a healthy dosage of magnesium on regular basis helps in strengthening our muscles
(5) Rich Source Of Protein
Hazelnuts are an excellent source of protein and one cup of hazelnuts can provide around 17 grams of protein. Protein is very beneficial for our health and provides a lot of benefits like increased muscle mass and strength, strengthen our bones, reduces craving, boost metabolism, increases fat burning, helps in lowering blood pressure, aids in weight loss and increases the healing power of our body (source).
Protein is known as a bodybuilding food as it plays an important role in the proper growth and development of a person. As vegetarian diets in general lack protein, so they can add hazelnuts to their diet to enjoy all protein associated benefits of hazelnuts.
(6) Provides Relief From Constipation
Regular and moderate consumption of hazelnuts is very beneficial for our stomach and helps in keeping our digestive system healthy because of the presence of dietary fibers in it. These dietary fibers maintain proper bowel movement of our body and ensure that wastes get eliminated by our body in an efficient manner and thus provides relief from constipation.
Eating one ounce of hazelnuts provides around 2.7 grams of fibers which are around 10 percent of the recommended daily amount.
(7) Keep Our Bones And Joints Healthy
Consuming hazelnuts on a regular but in a moderate quantity is very beneficial for keeping our joints and bones healthy because of the presence of essential nutrients like magnesium and calcium in it. Calcium strengthens our bones, increases bone density , improves bone health and reduces the risk of diseases like osteoporosis , hypocalcemia etc.
In the same way, magnesium also plays an important role in keeping our bones healthy as it regulates the level of calcium in our body and ensures healthy movement of calcium to and from body cells. In addition to this, hazelnuts is also a good source of manganese that improves bone health and makes them stronger. Because of the bone-strengthening benefits of hazelnuts, it becomes very beneficial for all, but most importantly to menopausal and postmenopausal women who are at an increased risk of osteoporosis.
(8) Improves Nerve Health
Consuming hazelnuts on a regular basis is very beneficial for our nervous system because of the essential vitamin, Vitamin B6 in it. Vitamin B6 is an important nutrient that plays an important role in proper functioning of amino acids, which in turns plays a role in keeping our nervous system healthy by improving concentration, boosting memory, reduces stress etc and is also needed for ensuring proper production of various neurotransmitters like epinephrine,melatonin and serotonin in our brain.
(9) Keep Our Digestive System Healthy
Eating hazelnuts on a regular basis is good for our stomach and helps in keeping our digestive system healthy because of the high level of manganese present in it. Manganese is an important mineral that acts as a catalyst and improves the metabolism of protein and carbohydrates in our body and thus helps in keeping our digestive system healthy.
In addition to this, presence of dietary fibers in hazelnuts also plays an important role in maintaining the digestive health of our body as they regulates bowel movement and ensures smooth elimination of stool from our body and thus helps in providing relief from constipation which is a common digestive problem which can sometimes ( if not treated on time) can give rise to various health problems.
(10) Boost Immune System
Regular consumption of hazelnuts is very beneficial for boosting the immune system of our body because of the presence of high level of antioxidants and essential minerals like calcium,potassium, magnesium and manganese in it. These antioxidants fights with the free radicals of our body stabilize them and thus prevents them from doing damage to our body cells ( Including immune system cells).
In the same way, the presence of calcium, magnesium, and other essential minerals ensures efficient blood flow in the body and boost immunity. Our Immune system plays a very important role in keeping us healthy as it prevents pathogens like bacteria and viruses from entering our body and thus reduces the risk of various types of diseases.
(11) Provides Relief From Stress And Depression
Hazelnuts are very efficient for providing relief from stress and depression because of the presence of alpha-linolenic acid and omega-3 fatty acids in it. These elements in combination with B vitamins plays an important role in preventing various psychological conditions like stress,anxiety,depression and even schizophrenia.
In addition to this, hazelnuts are also a good source of magnesium that plays an important role in keeping stress and depression level under control.
(12) Improves Fertility
In the ancient times, Celts used to consider hazel trees as a symbol of fertility. Now, modern days studies have revealed that there is some truth in this and consuming hazelnuts aids in improving the fertility of a person because of the ability of hazelnuts to cut down sugar level in our blood and improves insulin sensitivity. Insulin resistance is bad for fertility as it can give rise to polycystic ovarian syndrome ( a major cause of infertility) and other infertility conditions (source).
(13) Provides Relief From Menstrual Cramps
Consuming hazelnuts are very beneficial for women as it helps in providing relief from menstrual cramps and also supports menstrual cycle in a healthy way. This benefit of hazelnuts is mainly due to the presence of magnesium,calcium, Vitamin E and other essential nutrients in it.
(14) Reduces The Risk Of Iron Deficiency
Regular and moderate consumption of hazelnuts is very beneficial for our health because of the good amount of iron present in it. Iron is a vital nutrient that plays an important role in the proper absorption of oxygen by red blood corpuscles (RBC, also known as Red Blood Cells) and ensures that oxygen-rich blood reaches every single cell of our body.
Deficiency of iron is very bad for our health as it can lead to extreme fatigue, exhaustion, frequent infections,pale skin, swollen tongue, Restless Leg Syndrome and anemia (source).
(15) Rich Source Of Vitamin K
Another reason, consuming hazelnuts is beneficial for our health is because of the presence of Vitamin K in it. Vitamin K is a vital nutrient that plays an important role in controlling excessive blood loss by triggering the synthesis of platelets and protects us from life threatening situations. It plays an important role in blood clotting and is also known as blood clotting vitamin.
In addition to this, vitamin K also plays a significant role in the proper absorption of calcium and thus reduces the risk of fractures related to calcium deficiency. Some other benefits of vitamin K are reduced risk of Osteoporosis, controls internal bleeding, reduces menstrual pain, boost the immune system, keep our heart healthy etc (source).
(16) Beneficial For Pregnant And Lactating Women
Regular and moderate consumption of hazelnuts is very beneficial for pregnant and lactating women because of the high level of essential nutrients like vitamins,minerals, antioxidants and other essential compounds present in it. It is important for pregnant women to ensure that she is eating a healthy diet that provides all the essential vitamins and minerals, and chestnut is very efficient in doing the same.
In the same way, the are beneficial for lactating mother as they can help in curbing unwanted hunger pangs. Although hazelnuts are beneficial for pregnancy and nursing stage but still it is better to first consult with your doctor about the same and eat hazelnuts as per the recommendation of a doctor.
(17) Good For Infants
Hazelnut is a good source of folate and consuming just 30 grams of hazelnuts can provide around 17 percent of the recommended daily intake of folate. Folate is very beneficial for infants as it plays an important role in the proper development of the baby, reduces the risk of birth defects of the brain and spinal cord.
(18) Good For People Suffering From Diabetes
Regular and moderate consumption of hazelnuts is very beneficial for the people suffering from diabetes, especially type-2 diabetes because of the high level of dietary fibers present in it. These dietary fibers play an important role in regulating blood sugar level of our body as it reduces the rate at which sugar is absorbed by our blood and thus prevents the sugar levels from escalating. The glycemic index of hazelnuts is very low which means the rate at which sugar is released into the bloodstream is very low and this helps in keeping diabetes under control.
(19)Controls High Blood Pressure Or Hypertension
Consuming hazelnuts on a regular basis is very effective for providing relief from high blood pressure or hypertension. This benefit of hazelnuts is mainly due the presence of healthy fatty acids like alpha linoleic acids, omega 3 fatty acids etc. in them.
In addition to this, hazelnuts is also a good source of magnesium, potassium and dietary fibers and presence of these compounds also plays an important role in lowering blood pressure of our body. Potassium present in hazelnuts not only lowers the blood pressure level but also reduces the other health risks like heart strokes, heart attack, paralysis etc. associated with hypertension.
(20) Promotes Weight Gain
Hazelnuts can be used as an efficient snack for weight loss because of the presence of dietary fibers in it. These dietary fibers keep us satisfied for longer duration and decreases our urge to eat again and again, and thus helps in weight loss. However, hazelnuts can also be used for weight gain because of their high calorific value.
Consuming 100 grams of hazelnuts can provide around 628 calories which is around 31 percent of the daily recommended intake of calories ( on the basis of a 2000 calories diet) but there is no need to eat so many hazelnuts in one go and if you want to consume hazelnuts for weight gain then limit your consumption to no more than two ounces of hazelnuts per day to avoid unnecessary complications.
(21) Provides Phytochemicals To The Body
Hazelnuts are an excellent source of phytochemicals like proanthocyanidins,quercetin, and kaempferol. These compounds are very beneficial for our health as they support brain health, improves blood circulation and reduces the symptoms associated with allergies. Consuming hazelnuts on a regular basis provides us with all the health benefits associated with these phytochemicals and flavonoids.
(22) Contains Essential Fatty Acids
Hazelnut is an excellent source of healthy fats that keep our heart healthy and reduces the risk of various types of cardiovascular diseases. They are in high in polyunsaturated and monounsaturated fats which improve cholesterol level of our body and thus keeps our heart healthy.
In addition to this, the presence of Oleic acid in hazelnuts also plays a significant role in lowering bad cholesterol level of our body and increasing good cholesterol level in the body. Too much of bad cholesterol is dangerous for our heart health as it can lead to clogging of arteries, heart attack, heart stroke, atherosclerosis etc.
(23) Is A Good Source Of Vitamins and Minerals
Another important reason for consuming hazelnuts on a regular basis for good health is because of the presence of so many essential vitamins and minerals in it.Vitamin E is beneficial for maintaining healthy skin,nails, and hairs, and in the same way, B vitamins are needed for proper metabolism of energy.
Hazelnuts are also a good source of potassium,calcium and magnesium and these minerals regulates blood pressure, strengthens our bones, provide relief from stress and depression.
(24) Good Source Of Phytosterols
Consuming hazelnuts on a regular basis is beneficial for our health also because of the phytosterol present in it. Phytosterols are steroid alcohols that play an effective role in preventing heart diseases and reducing the risk of cancer because of their ability to increase good cholesterol level in our body and their ability to prevent plagues from getting deposited in our blood vessels.
They also block the absorption and synthesis of blood cholesterols and reduces the risk of various types of cardiovascular problems. Phytosterols also reduce the risk of various types of cancer because of their strong antioxidantal benefits.
These were some of the major health benefits of hazelnuts. It is interesting to note that this nutritious nut is not only benefecial for our health but for our skin and hair too, as there are also some beauty benefits of hazelnuts .
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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