38 Amazing Health & Beauty Benefits Of Hazelnuts

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 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 us.

In this article, we will know about the major health and beauty benefits of hazelnuts but first, let’s take a look at the below-mentioned nutrition chart.

Nutrition Chart Of Hazelnuts

Nutrition Chart Of Hazelnuts
Source-USDA

Health Benefits Of Hazelnuts

Health And Beauty Benefits of Hazelnuts
source-Pixabay.com

 (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 a 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.

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(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 are 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 regulate bowel movement and ensures smooth elimination of stool from our body and thus helps in providing relief from constipation, 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 a high level of antioxidants and essential minerals like calcium, potassium, magnesium, and manganese in it.

These antioxidants fight 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.

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(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 play 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 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 the 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, they are beneficial for lactating mother as they can help in curbing unwanted hunger pangs.

Although hazelnuts are beneficial for pregnancy and nursing stage still it is better to first consult with your doctor about the same and eat hazelnuts as per the recommendation of a doctor.

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(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 the 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 to the presence of healthy fatty acids like alpha-linolenic acids, omega 3 fatty acids, etc. in them.

In addition to this, hazelnuts are also a good source of magnesium, potassium and dietary fibers and the presence of these compounds also plays an important role in lowering the 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 decrease 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).

However, 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.

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(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 the bad cholesterol level of our body and increasing the good cholesterol level in the body.

Too much 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 regulate 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 the 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.

Beauty Benefits Of Hazelnuts For Skin

(1) Keeps Premature Ageing At Bay

Consuming hazelnuts on a regular basis is very effective for providing relief from wrinkles, fine lines, dark spots, age spots and other signs of premature aging.

It helps in delaying premature aging because of the powerful antioxidants like vitamin A, vitamin C and vitamin E in it.

One cup of hazelnuts can provide around 86 percent of the daily vitamin E required by our body.

These antioxidants fight with the free radicals of our body, stabilizes them and prevents them from doing damage to our skin cells and thus keeps premature aging at bay.

(2) Improves Skin Hydration

Regular consumption of hazelnuts is beneficial not only for keeping the signs of premature aging at bay but also for keeping our skin hydrated and moisturized.

This skin hydrating benefit of hazelnuts is mainly due to the presence of vitamin E and essential fatty acids in it.

These compounds keep our skin hydrated and moisturized and thus, keeps our skin soft and smooth.

Skin hydration is important as the dehydrated skin can become dry, itchy and flaky and may give rise to various skin problems.

By keeping our skin hydrated and moisturized, hazelnuts also reduce the risk of various skin diseases.

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(3) Protects Us From Harmful UV Rays Of Sun

Hazelnuts are an excellent source of some antioxidants like vitamin A, vitamin C, and vitamin E and the presence of these antioxidants make them very suitable for fighting with the harsh UV rays of our sun.

These antioxidants possess the power to fight the free radicals in our body and prevent them from doing damage to our skin cells, which can otherwise give rise to various skin problem including cancer.

In addition to this, it is also effective for protecting our skin cells from the harmful UV rays of the sun.

Exposure to too much UV rays is bad because they can give rise to problems like sunburn, premature aging, skin cancer, eye damage, weakening of immune system, etc. ( source).

So, by protecting our skin cells from the harmful Uv rays, hazelnuts also minimize the risk associated with UV rays exposure ( overexposure).

(4) Keep Our Skin Healthy And Fresh

Consuming hazelnuts on a regular basis is very effective for keeping our skin healthy and fresh because of a large number of antioxidants and flavonoids in it.

Some of the common antioxidants present in hazelnuts are vitamin A, vitamin C, and vitamin E.

These antioxidants fight with the unstabilized ions or free radicals of our body and stabilize them and prevent them from doing damage to our skin cells.

By doing so, it not only minimizes the risk of various types of skin cancer but also reduces the signs of premature aging like fine lines, wrinkles, dark spots, age spots, etc. and thus keeps premature aging at bay.

These antioxidants form a protective layer on our skin, and this protective layer protects us from the harmful UV rays of the sun, which can otherwise cause sunburn, eye damage, weaken the immune system and in the worst case, skin cancer.

By protecting our skin from free radical damage, hazelnuts also help in making them soft and smooth.

In addition to this, the vitamin C present in hazelnuts plays an important role in the synthesis of collagen, which is an abundant protein that found in muscles, skin, tendons, and bones, and provide strength and structure to our body, and elasticity to our skin (source, source)

(5) Keep Our Skin Soft And Smooth

Consuming hazelnuts on a regular basis is very effective for keeping our skin hydrated and moisturized, and this benefit of hazelnuts make them an effective moisturizer for dry and sensitive skin. Hazelnut moisturizer will not only keep our skin moisturized but will also make it soft, smooth and healthy.

(6) Provides Relief From Acne

Acne is a common skin problem that affects millions of people all over the world. There could be many causes of acne, but in general, it is caused by the clogging of our skin pores with dirt, impurities, excess oil, dead skin cells, etc.

When our skin pores get clogged, then it becomes difficult for our skin to eliminate the skin impurities out of our skin and this gives rise to acne which is characterized by pimples, scars, rashes, whiteheads, blackheads, etc.

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Beauty Benefits Of Hazelnuts For Hair

(1) Beneficial For Hair Coloring

Hazelnuts are very beneficial for our hair and for those who love to color their hair. Hazelnuts possess natural coloring power, and because of this reason, they are used as a natural ingredient in the various coloring agents.

Hazelnuts not only provide a delightful brown hue color to our hair but also make sure that the new color lasts longer.

It conditions our hair, keeps it healthy and at the same time protect them from the harmful effects of the chemical compounds found in the hair coloring product.

(2) Improves Hair Strength

Hazelnuts are very beneficial for improving the strength of our hair.

For this, take some hazelnut oil and massage it thoroughly into your scalp and hair.

Leave it overnight and then wash off your hair in the morning. It will improve the strength of our hair and will also help in controlling hair loss problem.

(3) Good For Dry And Damaged Hair

Hazelnuts are beneficial not only providing relief from the dry and flaky skin but are equally beneficial in treating dry and damaged hair.

For this beat two eggs and add two tablespoons of finely powdered hazelnuts to it, and mix well.

Apply this mixture on your dry scalp and hair, and then wash off with lukewarm water and a good shampoo after 20 minutes.

It will help in providing relief from dry scalp and will also minimize the problem of dry and damaged hair.

As dry scalp is a major cause of various hair problems like hair fall, dandruff, itching of the scalp, etc. so by providing relief from dry scalp and dull hair, hazelnuts also minimize the risk associated with them.

(4) Treats Split Ends

Hazelnuts are very effective for providing relief from split ends and for this, all you have to do is massage a few drops of hazelnut oils on the split ends of your hair.

It will help not only in providing relief from split ends but will also make our hair healthy and radiant.

(5) Provide Nourishment To Our Hair And Scalp

Hazelnuts are a good source of nutrients like vitamins, minerals, proteins, etc. and the presence of these compounds make them very beneficial for providing proper nutrition to our hair.

Regularly massaging our hair and scalp with hazelnuts keep them nourished and when proper nourishment is provided to our hair and scalp, then problems associated with hair and scalp automatically get minimized.

(6) Maintains Hair Growth

The proteins and minerals present in hazelnuts are beneficial not only for providing proper nourishment to our hair and scalp but also for maintaining the proper growth of our hair, make them strong and shiny and ensure that they grow normally and healthy.

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(7) Improves Hair Thickness

Regularly massaging our hair and scalp on a regular basis not only provide proper nourishment to our hair and scalp but also improves the thickness of our hair.

(8) Keep Our Hair Shiny

Regular application of hazelnut oil helps in keeping our hair nourished and moisturized, and in addition to this, it is also effective for improving the luster of our hair.

It makes our hair shinier and also sharpen the original hair color.

Reference(s)

http://www.nutrition-and-you.com/hazelnuts.html

http://www.livestrong.com/article/287534-what-are-the-health-benefits-of-hazelnuts/

http://www.stylecraze.com/articles/wonderful-benefits-of-hazelnuts-for-skin-hair-and-health/

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-hazelnuts.html

https://en.wikipedia.org/wiki/Hazelnut

Disclaimer

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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