Amazing Health Benefits of Daily Hazelnut Consumption

When included into a healthy daily routine, hazelnuts—which are high in heart-healthy fats, protein, vitamins, and antioxidants—help lessen the risk of cancer, improve blood sugar regulation, and promote heart health.

According to Healthline, hazelnuts contain a wide range of nutritional benefits. 176 calories, 17 grams of fat, 4.2 grams of protein, 4.7 grams of carbohydrates, and 2.7 grams of fiber are included in a serving of 1 ounce (28 grams, or roughly 20 whole kernels).

Additionally, a serving includes 23 percent of the recommended daily intake (RDI) of vitamin E, 12 percent of thiamin, 12 percent of magnesium, 24 percent of copper, and an astounding 87 percent of manganese.

In addition, hazelnuts contain significant levels of vitamin B6, folate, phosphorus, potassium, and zinc, as well as omega-6 and omega-9 fatty acids.
Because of their remarkable nutritional profile, hazelnuts offer the following major health benefits:
1. Anti-aging
Because of their antioxidant qualities, hazelnuts may be able to dramatically lower oxidative stress, which is a component in aging, according to research. Eating raw, unroasted hazelnuts with their skin is the greatest way to benefit from antioxidants. However, roasting may lower the amount of antioxidants.

2. Heart well-being

Hazelnuts’ antioxidant, heart-healthy lipid, and fiber composition may all contribute to heart health. Regular hazelnut eating may help reduce triglycerides and cholesterol, according to studies. Furthermore, one study discovered that eating hazelnuts every day for a month reduced inflammation and LDL (bad) cholesterol while also improving arterial health.

Hazelnuts include healthy fats, including oleic acid, which may help control blood pressure.
3. Reducing the Risk of Cancer
Proanthocyanidins and vitamin E, two of the many healthy minerals and antioxidants found in hazelnuts, may help lower the chance of developing several cancers. Proanthocyanidins have the ability to protect cells against oxidative damage, which is a major contributing factor to the development of cancer. According to preliminary research, hazelnut extracts may help prevent or treat a number of cancers, including as liver, colon, and breast cancer.

4. Cutting Down on Inflammation

Healthy fats found in these nuts are well known for their ability to reduce inflammation. Frequent consumption has been demonstrated to significantly reduce inflammatory markers such as C-reactive protein (CRP), particularly in individuals with high cholesterol or obesity.

Although hazelnuts by themselves cannot totally eradicate inflammation, including them in a balanced diet can help with the proper management of chronic inflammation.

5. Helping to Regulate Blood Sugar

Hazelnuts are a great snack option for people with type 2 diabetes or at higher risk for the disease since their primary fatty acid, oleic acid, is associated with improved blood sugar regulation.

Additionally, regular nut consumption, including hazelnuts, has been linked to decreased blood sugar levels overall.

6. Improving Digestive Well-being

An excellent source of dietary fiber that aids with digestion is hazelnuts. Eating foods high in fiber, like hazelnuts, promotes regular bowel movements and helps avoid constipation, according to Medical News Today.

7. Preventing weight gain

According to recent studies, eating nuts like hazelnuts on a daily basis may help prevent weight gain. According to a 2018 study, people who regularly ate nuts had a lower chance of becoming overweight or obese than people who ate them infrequently.