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 benefits of hazelnuts.
# Helps In Weight LossAlthough 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.
# Good For Heart HealthRegular 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.
# Reduces The Risk Of Various Types Of CancersConsuming 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.
# Strengthens Our MusclesEating 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.
# Rich Source Of ProteinHazelnuts 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.
# Provides Relief From ConstipationRegular 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.
# Keep Our Bones And Joints HealthyConsuming 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.
# Improves Nerve HealthConsuming 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.