Hazelnut ( Corylus avellana) belongs to the genus Corylus and is a nut of the hazel tree. It is native to the Eastern half of North America from Louisiana to Georgia in the south, to Manitoba and Quebec in the north. They are an abundant source of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc. Because of their rich nutritious profile, they provide many health and beauty benefits.
Health Benefits Of Hazelnuts
Some major health benefits of hazelnuts are as follows.
(1) Promotes Weight Loss
An ounce of hazelnut provides 176 calories of energy, 3 grams of dietary fibers, and 17 grams of fat.
On the surface, it looks like a high-calorie food that interferes with the weight loss goal.
However, when consumed in moderation, hazelnut promotes weight loss.
Dietary fibers in hazelnuts provide stomach satiety and control overeating, a major cause of obesity.
Essential fatty acids in hazelnut make it a wonderful pre-meal snack as it provides energy for day-to-day activity.
It suppresses hunger and reduces our craving for junk food items that may cause obesity or other health problems.
Avoid overeating hazelnuts as otherwise, it may cause weight gain because of high-calorie content and high fats.
(2) Maintains Cholesterol Level
Dietary fibers in hazelnut reduce LDL cholesterol and help with cholesterol management.
It reduces the risk of atherosclerosis, a condition that leads to hardening and narrowing of arteries due to the accumulation of plaque and fat deposits in the arterial walls.
Atherosclerosis is a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(3) Regulates High Blood Pressure
Hypertension or high blood pressure is a common health condition that affects millions around the world and is a leading cause of cardiovascular and other health problems.
Hazelnut contains potassium, a natural vasodilator that relaxes blood vessels, improves blood circulation, and provides relief from hypertension or high blood pressure.
It doesn’t contain any sodium, and this also contributes to blood pressure regulation.
Despite this advantage, consume hazelnuts in moderation as otherwise too much potassium may cause fatigue, feeling of numbness, nausea or vomiting, trouble breathing, chest pain, and irregular heartbeat.
If you take blood pressure medication, consult your doctor before adding hazelnut to your diet to avoid food-drug interference risk.
(4) Good For Heart Health
Hazelnuts are good for our heart health.
Antioxidants such as vitamin C, vitamin E, and other relevant compounds such as flavonoids, etc in hazelnuts protect our cardiovascular system from free radical damage.
Dietary fibers in hazelnut help with cholesterol management and reduce the risk of atherosclerosis, a leading cause of cardiovascular problems.
Hazelnut contains potassium, a vital mineral that relaxes blood vessels, improves blood circulation, and provides relief from hypertension or high blood pressure, a common cause of cardiovascular problems like a heart attack or heat stroke.
Other nutrients like calcium, magnesium, iron, and B vitamins in hazelnut also play a significant role in improving our cardiovascular health.
(5) Protection Against Various Cancer(s)
Antioxidants such as vitamin C, vitamin E, and other relevant compounds like flavonoids, etc in hazelnuts protect our cells and tissues from free radical damage.
This reduces the risk of various cancers like colon cancer, abdominal cancer, pancreatic cancer, lung cancer, and intestinal cancer, etc.
Alpha-tocopherol, a vitamin E variant in hazelnut reduces the risk of bladder cancer by 50 percent.
Free radicals are unstabilized ions that stabilize by stealing electrons from the neighboring molecules, and doing so causes oxidative damage to them.
Manganese in hazelnuts also contributes to antioxidant activity in the mitochondria of cells.
(6) Strengthens Our Muscles
Hazelnut strengthens our muscles as they contain magnesium, an essential nutrient that helps with the movement of calcium to and from body cells. It helps with muscle contraction and prevents them from overstressing.
It eases muscular tension and prevents muscle fatigue, spasms, cramps, and soreness.
(7) Rich Source Of Protein
Hazelnut is an excellent source of protein, and a single cup of hazelnuts provides 17 grams of protein.
Protein is an essential macronutrient that helps in the growth and development of the body and is known as a building blocks of the body.
They also provide several other benefits such as increased muscle mass and strength, increased bone strength, reduced craving, enhanced metabolism, increased fat burning, lowering blood pressure, aids in weight loss, and promotes quick healing of wounds and injuries.
(8) Improves Digestion
Hazelnuts are good for the stomach and improve our digestive health.
Vitamin C, vitamin E, and other antioxidant compounds like phytonutrients, etc in hazelnut protects our digestive system from free radical damage.
It reduces the risk of several cancers such as colon cancer, abdominal cancer, pancreatic cancer, and intestinal cancer, etc.
The laxative properties of dietary fibers in hazelnut improve bowel movement, relieve constipation, and other gastrointestinal problems like abdominal pain, gas, bloating, flatulence, etc.
Other nutrients like calcium, potassium, magnesium, and B vitamins in hazelnut also contribute to healthy digestion.
(9) Strengthen Bones
Hazelnuts make our bones stronger due to the presence of bone-strengthening minerals like calcium, potassium, and magnesium, etc.
Calcium is an essential mineral for bone health as it is needed for the growth and development of bones, and deficiency of this mineral may increase the risk of bone disorders such as osteoporosis.
Potassium neutralizes acid load and reduces the loss of calcium from the bones.
It improves bone density and strengthens our bones.
Magnesium, phosphorus, and manganese in hazelnuts also play an important role in improving bone density.
(10) Improves Neurological Health
Hazelnuts are good for the brain and improve our neurological health.
They contain antioxidants such as vitamin C, vitamin A, and other antioxidant compounds like phytonutrients, and flavonoids, etc.
These compounds protect our brain cells aka neurons from free radical damage and reduce the risk of neurological disorders such as Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Other nutrients iron, potassium, zinc, copper, and B vitamins in hazelnuts also contribute to our neurological health as they provide cognitive benefits such as sharper memory, better focus, alertness, reduced confusion, etc.
Vitamin B6 in hazelnut is an essential nutrient for our brain as it helps with the proper functioning of amino acids responsible for neurological health. It improves concentration, boosts memory, and reduces stress.
It also helps with the production of neurotransmitters such as epinephrine, melatonin, and serotonin in our brain.
(11) Make Immune System Stronger
Hazelnut strengthens our immune system, the defense mechanism of the body that helps in the prevention and treatment of infections, injuries, diseases, and wounds, etc.
Vitamin C, vitamin E, and other antioxidant compounds such as flavonoids, etc in hazelnut protect our immune cells or white blood cells from free radical damage.
This strengthens our immune system and reduces the risk of getting a cough, cold, fever, and flu, etc.
Vitamin C further strengthens immunity by enhancing the production of white blood cells.
The antimicrobial properties of hazelnut protect against various bacterial, viral, and fungal infections.
Other nutrients like calcium, potassium, magnesium, iron and B vitamins, etc in hazelnuts also play an important role in making our immune system stronger.
(12) Provides Relief From Stress And Depression
Unmanaged stress can damage our physical, mental, and emotional well-being.
Hazelnuts may provide relief from stress and anxiety because of their rich nutritious profile.
Essential compounds such as alpha-linolenic acid, and omega-3 fatty acids in hazelnut reduces stress and anxiety and improves our neurological health.
B vitamins such as vitamin B6 calm our nervous system, relaxes us, and reduces stress.
It helps against psychological conditions such as stress, anxiety, depression, and schizophrenia.
Magnesium in hazelnut interacts with GABA, a neurotransmitter that reduces the activity of neurons in the brain. It calms our nervous system, increases melatonin production, and improves the sleep-wake cycle.
It relaxes muscles and induces deeper sleep.
(13) Improves Fertility
Insulin resistance is bad for fertility as it can give rise to polycystic ovarian syndrome ( a major cause of infertility) and other infertility conditions.
Hazelnut regulates blood sugar levels and improves insulin sensitivity.
This has a positive effect on fertility.
In ancient times, hazelnut was popular among celts as a symbol of fertility.
(14) Provides Relief From Menstrual Cramps
Hazelnut is beneficial for women as they contain essential nutrients like magnesium, calcium, and Vitamin E, etc.
These nutrients provide relief from menstrual cramps and healthily support the menstrual cycle.
(15) Protein Against Anemia
Hazelnuts help in the prevention and treatment of iron-induced anemia.
Iron-induced anemia is a blood disorder mainly caused by the deficiency of iron in the body. It gives rise to symptoms such as fatigue, weakness, pale skin, irregular heartbeat, shortness of breath, dizziness, chest pain, and cold hands or feet, etc.
Hazelnuts contain iron, a vital mineral that increases the production of red blood cells in the body.
Red blood cells carry oxygenated blood to cells and tissues of the body, provides nourishment to them, and reduces the risk of anemia.
Vitamin C in hazelnut enhances iron absorption and further benefit against anemia.
(16) Regulates Blood Sugar Level
With a low glycemic index of 15, hazelnut reduces the rate at which sugar is released into the bloodstream and prevents a sudden spike in blood sugar levels.
This helps in managing diabetes.
Dietary fibers in hazelnut reduce the absorption of sugar by the bloodstream and regulate blood sugar levels.
Hazelnut improves insulin sensitivity.
Despite the advantage, consume hazelnuts in moderation as otherwise they may drop blood sugar below the healthy level, and cause shakiness, dizziness, excessive sweating, excessive hunger, fast heartbeat, confusion, and irritability or moodiness.
If you take diabetic medication, consult your doctor before adding hazelnuts to your routine to avoid food-drug interference.
(17) Rich Source Of Vitamin K
Hazelnuts are an excellent source of vitamin K.
Vitamin K is an essential nutrient that promotes blood clotting for the quick healing of wounds and injuries.
It also provides other benefits such as strengthen bones, improves episodic memory in adults, regulates blood pressure, and improves cardiovascular health.
Vitamin K may interact with anticoagulants such as warfarin, etc.
If you take anticoagulants, then consult your doctor before adding hazelnuts or another source of vitamin K to your diet.
(18) Eating Hazelnuts During Pregnancy And Breastfeeding
Hazelnut is loaded with essential nutrients like vitamins, minerals, antioxidants, fatty acids, and dietary fibers, etc.
These compounds play an important role in maintaining a healthy pregnancy.
Vitamin C, vitamin E, and other relevant compounds in hazelnut protect the fetus from free radical damage.
Folate or folic acid in hazelnut promotes the brain development of the fetus and reduces the risk of neural tube defects.
Hazelnut regulates blood sugar levels and reduces the risk of gestational diabetes.
Other nutrients like potassium, calcium, magnesium, iron and B vitamins in hazelnuts also play a significant role in maintaining a healthy pregnancy.
Despite these benefits, pregnant women are advised to consult their doctor before adding hazelnuts to their routine to ensure there is no complication involved or food-drug interference.
Nursing women should follow the same precaution and consume hazelnuts only after a doctor’s consultation.
(19) Good For Infants
Folate or folic acid in hazelnuts helps with the brain development of infants.
It reduces the risk of neural tube defects like spina bifida and enhances cognitive abilities such as sharper memory, better focus, reduced confusion, increased alertness, and so on.
(20) Provides Phytochemicals To The Body
Hazelnuts are an excellent source of phytochemicals such as flavonoids, proanthocyanidins, quercetin, and kaempferol.
These antioxidant compounds protect our cells and tissues from free radical damage and reduce the risk of several cancers.
They also provide many other benefits such as better immunity, support brain health, improve blood circulation, promotes cardiovascular health, and reduces symptoms of allergies.
(21) Contains Essential Fatty Acids
Hazelnut is a good source of essential fatty acids such as Oleic acid.
The polyunsaturated and monounsaturated fatty acids in hazelnut reduce LDL cholesterol and increase HDL cholesterol.
This helps with cholesterol management and reduces the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
(22) Good Source Of Vitamins and Minerals
Hazelnut is an abundant source of essential nutrients like vitamins and minerals.
Vitamin C, vitamin E, and other relevant compounds protect our cells from free radical damage and reduce the risk of various cancers.
Vitamin E also helps in maintaining skin health, and for keeping nails and hair healthy.
B vitamins in hazelnut improve metabolism and contribute to weight management.
Hazelnuts also contain vital minerals like calcium, potassium, and magnesium that provide many benefits ranging from stronger bones, blood pressure regulation, reduced stress, and improved neurological health, etc.
(23) Good Source Of Phytosterols
Hazelnut contains phytosterols and provides many health benefits.
Phytosterols are steroid alcohols that increase HDL cholesterol and improves cardiovascular health.
It prevents our arteries from getting clogged by plaque and fat deposits.
Because of their antioxidant properties, phytosterol protects our cells from free radical damage and reduces the risk of various cancers.
Beauty Benefits Of Hazelnuts For Skin
Some major beauty benefits of hazelnut for skin are as follows.
(1) Keeps Premature Ageing At Bay
Hazelnuts are good for skin and keep various signs of premature aging at bay.
Vitamin C, vitamin E, and other antioxidant compounds like flavonoids, etc in hazelnuts protect our skin from free radical damage.
This reduces fine lines, wrinkles, age spots, dark spots, and other signs of premature aging.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and skin sagging.
(2) Improves Skin Hydration
Hazelnuts improve skin health and keep it well hydrated.
Vitamins and minerals in hazelnut provide nourishment to the skin and make it soft, supple, and radiant.
It prevents our skin from skin dryness and itchiness.
Antioxidants like vitamin C, vitamin E, and other relevant compounds in hazelnut protect our skin from fine lines, wrinkles, and other signs of premature aging.
(3) Protection From UV Rays
Prolonged exposure to the UV rays of the sun may damage our skin and give rise to wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis, etc.
Hazelnuts are loaded with antioxidants such as vitamin C, vitamin E, and other relevant compounds like phytonutrients, and polyphenols, etc.
These compounds protect our skin from damage caused by the harmful UV rays of the sun.
This reduces fine lines, wrinkles, age spots, dark spots, and other signs of UV rays damage.
It also reduces the risk of skin cancer.
(4) Improve Skin Health
Hazelnuts improve our skin health because of their rich nutritious profile.
Vitamins and minerals in hazelnut nourish our skin and make it soft, supple, and radiant.
Antioxidants in hazelnuts such as vitamin E, vitamin C, phytonutrients, and polyphenols, etc protect our skin from free radical damage.
It reduces various signs of premature aging such as fine lines, wrinkles, age spots, dark spots, and other signs of premature aging.
It aids in getting rid of dead skin cells and brings out the natural glow of the skin.
Hazelnut moisturizes our skin and is suitable for dry and sensitive skin.
(5) Helps In Treating Acne
Hazelnut helps in treating skin problems like acne and pimples.
Acne is a common skin problem mainly caused by the accumulation of toxins, pollutants, and other impurities within the skin pores.
Detoxifying compounds like dietary fibers and vitamin C in hazelnut remove toxins, pollutants, and other unwanted substances from our system.
When there are fewer toxins, they are less likely to accumulate in the skin pores and reduces the risk of skin problems like acne and pimples.
Dietary fibers regulate the secretion of excess oil from the sebaceous glands of the skin and prevent the worsening of acne.
Beauty Benefits Of Hazelnuts For Hair
Some major beauty benefits of hazelnut for hair are as follows.
(1) For Hair Coloring
Hazelnuts are beneficial for maintaining the natural color of the hair. They are often used as a natural ingredient in various coloring agents.
They provide a delightful brown hue color to the hair and make the hair color last longer.
The conditions and nourishes our hair, and also protect the hair from the damage caused by harmful chemicals found in the hair coloring product.
(2) Improves Hair Strength
Essential nutrients like vitamins and minerals in hazelnut nourish our hair follicles and scalp.
It strengthens our hair and makes them less prone to damage.
To improve hair strength, massage your hair and scalp with hazelnut oil and leave it overnight.
Wash off your hair in the morning.
Regular use strengthens hair, and reduces hair loss.
(3) Good For Dry And Damaged Hair
Hazelnut is beneficial for all types of hair including dry and damaged hair.
For treating dry hair, do as follows.
- Beat two eggs and mix two tablespoons of finely powdered hazelnuts to it.
- Apply the mixture on hair and scalp, and let it dry for 20-30 minutes.
- After that, wash off with lukewarm water and shampoo.
Regular use helps in treating dry and damaged hair.
It reduces scalp dryness and is beneficial against hair problems like hair fall, dandruff, and scalp itching.
(4) Treats Split Ends
Topical application of hazelnut extract or massaging the hair and scalp with hazelnut oil helps in treating split ends.
Vitamins and minerals in hazelnut nourish our hair and scalp and strengthen them.
Antioxidants such as vitamin C, vitamin E, and other relevant compounds like flavonoids, etc in hazelnut protect our hair from free radical damage.
It reduces signs of aging such as premature greying of hair, hair fall, split end, and hair dryness, etc.
(5) Nourishes Hair And Scalp
The abundance of essential nutrients like vitamins and minerals in hazelnut nourishes our hair and scalp.
It improves scalp health and strengthens hair follicles.
Regular use makes our hair strong and lustrous and helps in treating hair problems like hair fall, split end, hair dryness, etc.
(6) Maintains Hair Growth
Hazelnut nourishes our hair follicles and strengthens them.
Nutrients in hazelnut make our hair strong and lustrous and promote hair growth.
Vitamin C, vitamin E, and other antioxidants in hazelnut protect our hair from free radical damage and reduces the risk of hair fall and hair dryness.
(7) Improves Hair Shine And Hair Thickness
Regularly massaging hair and scalp with hazelnut oil improves hair thickness, and adds shine to our hair.
The information contained in the post is for general purpose only and shouldn’t be considered as 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, I make no guarantee of the accurateness of the same.
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