Hazelnuts, often referred to as filberts, are the tasty nuts that come from the hazel tree (Corylus avellana). Originally from Europe and Asia, these versatile nuts are now grown worldwide, including in the United States. You’ll find hazelnuts in a variety of foods, from chocolates and baked goods to creamy spreads.
When you pick up a hazelnut, you'll notice its hard shell. This shell needs to be cracked open to get to the delicious nut inside, which can be enjoyed either raw or roasted. Roasting enhances their rich, nutty flavor, making them even more irresistible.
Hazelnuts are packed with nutrients while being relatively low in calories, making them a smart choice for a healthy snack. They provide a good dose of healthy fats, protein, fiber, and essential vitamins and minerals. Here’s a quick look at the nutrition in a 1-ounce serving (about 21 nuts):
Calories: 176
Fat: 17 grams
Protein: 4 grams
Carbohydrates: 6 grams
Fiber: 3 grams
Vitamin E: 21% of the Daily Value (DV)
Thiamine (Vitamin B1): 12% of the DV
Magnesium: 12% of the DV
Copper: 24% of the DV
In this article, we’ll explore the top 10 amazing health benefits of hazelnuts, highlighting why these nuts are such a fantastic addition to your diet.
Rich in Antioxidants Hazelnuts are a rich source of antioxidants, which are beneficial compounds that protect the body against cellular damage caused by harmful molecules called free radicals. Antioxidants help prevent oxidative stress, inflammation, and chronic diseases, including cancer, heart disease, and Alzheimer's disease. Hazelnuts are particularly high in vitamin E, a powerful antioxidant that helps maintain healthy skin, eyes, and immune system function. Additionally, hazelnuts contain flavonoids, which are antioxidants that have been shown to reduce the risk of cardiovascular disease and improve blood flow. Eating a handful of hazelnuts as part of a healthy diet is an excellent way to boost your antioxidant intake and support overall health and wellness.
Promote Heart HealthHazelnuts are a heart-healthy food that can help lower the risk of heart disease and stroke. Hazelnuts are rich in unsaturated fats, including monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce the risk of developing heart disease. In addition, hazelnuts are an excellent source of fiber, which has been shown to help lower cholesterol levels and improve heart health.
Hazelnuts also contain plant compounds, such as flavonoids and phenolic acids, which have antioxidant and anti-inflammatory properties that help reduce the risk of heart disease. Research suggests that consuming hazelnuts regularly can lower blood pressure, improve blood vessel function, and reduce the risk of blood clots.
Boost Brain HealthHazelnuts are a nutritious food that can help support brain health and cognitive function. They are rich in healthy fats, including omega-3 and omega-6 fatty acids, which are essential for brain health and development. These fats help maintain the structural integrity of brain cells, promote communication between brain cells, and support healthy cognitive function.
Hazelnuts are also an excellent source of vitamin E, a powerful antioxidant that helps protect brain cells from oxidative damage. Studies have shown that higher levels of vitamin E are associated with a lower risk of cognitive decline and Alzheimer's disease.
Additionally, hazelnuts contain other important nutrients that support brain health, such as B vitamins, magnesium, and copper. B vitamins are important for energy metabolism and the production of neurotransmitters, which are essential for brain function. Magnesium helps regulate nerve function and may play a role in preventing age-related cognitive decline. Copper is necessary for the production of myelin, a protective covering that surrounds nerve fibers in the brain.
Aid in Weight Management Hazelnuts can be a helpful addition to a weight management plan due to their nutrient density and filling fiber content. Hazelnuts are a rich source of healthy fats, protein, and fiber, which can help increase satiety and reduce appetite.
Eating foods high in healthy fats, like those found in hazelnuts, has been shown to promote feelings of fullness and reduce hunger. Protein is also known to increase feelings of satiety and may help to reduce overall calorie intake by decreasing cravings and snacking between meals.
Additionally, the fiber found in hazelnuts can also contribute to feelings of fullness and aid in weight management. A one-ounce serving of hazelnuts contains about three grams of fiber, which can help regulate digestion and slow the absorption of carbohydrates, leading to a more sustained release of energy.
Reduce Inflammation Hazelnuts are a nutrient-dense food that contains several anti-inflammatory compounds, making them an excellent addition to an anti-inflammatory diet. Chronic inflammation is linked to many chronic diseases, such as heart disease, cancer, and diabetes, so reducing inflammation is important for overall health and wellness.
One of the primary anti-inflammatory compounds found in hazelnuts is vitamin E. Vitamin E is a potent antioxidant that helps neutralize free radicals and reduces oxidative stress, a common cause of inflammation. Hazelnuts are also rich in other antioxidants such as flavonoids and phenolic acids, which can help reduce inflammation by scavenging free radicals and reducing the production of pro-inflammatory cytokines.
Improve Digestive Health Hazelnuts are a nutrient-dense food that can provide several benefits for digestive health. They are rich in fiber, which is essential for healthy digestion and can help prevent constipation, diarrhea, and other digestive problems.
The fiber found in hazelnuts can also help support the growth of healthy gut bacteria. These bacteria play an important role in digestive health by helping to break down food, absorb nutrients, and support the immune system.
In addition to fiber, hazelnuts contain other nutrients that are beneficial for digestive health, such as magnesium and vitamin B6. Magnesium helps regulate muscle contractions in the digestive tract, which can aid in the prevention of constipation and other digestive issues. Vitamin B6 is necessary for the production of digestive enzymes and can help improve digestion and nutrient absorption.
Strengthen BonesHazelnuts are a nutrient-dense food that can help support bone health and prevent osteoporosis. They are rich in several nutrients that are essential for bone health, including calcium, magnesium, phosphorus, and vitamin K.
Calcium is the main mineral found in bones and is necessary for bone strength and density. Magnesium plays a role in calcium absorption and helps regulate the hormone calcitonin, which is involved in the maintenance of bone density. Phosphorus is also necessary for strong bones and teeth, and vitamin K plays a critical role in bone health by helping to regulate calcium metabolism.
Improve Skin Health Hazelnuts are a nutrient-dense food that can help improve skin health due to their high content of vitamins, minerals, and healthy fats. Hazelnuts are a rich source of antioxidants such as vitamin E, which can help protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can cause damage to the skin cells and contribute to premature aging. Hazelnuts are high in healthy fats, such as monounsaturated and polyunsaturated fats, which can help improve skin health by reducing inflammation. Inflammation is a common cause of skin problems such as acne, eczema, and psoriasis. Also hazelnuts are a rich source of minerals such as copper and zinc, which are essential for healthy skin. Copper is involved in the production of collagen and elastin, while zinc helps regulate oil production and promotes wound healing.
Boost Immune System Hazelnuts are a rich source of vitamin E, which is a powerful antioxidant that can help protect the body from oxidative stress caused by free radicals. Vitamin E also plays a role in the regulation of immune cell function, and a deficiency in this vitamin has been linked to impaired immune function. Hazelnuts are also a good source of magnesium, which is essential for immune function. Magnesium plays a role in the production and activation of immune cells, and a deficiency in this mineral can impair immune function. Hazelnuts are high in healthy fats, such as monounsaturated and polyunsaturated fats, which can help reduce inflammation in the body. Chronic inflammation can suppress immune function, so reducing inflammation can help support a healthy immune system.
Reduce Cancer Risk Hazelnuts are a nutrient-dense food that can help reduce the risk of certain types of cancer due to their high content of vitamins, minerals, and phytochemicals. Free radicals can damage DNA and other cellular components, which can contribute to the development of cancer. Hazelnuts are a rich source of antioxidants such as vitamin E, which can help protect the body from oxidative stress caused by free radicals. Hazelnuts contain phytochemicals such as flavonoids, which have been shown to have anti-cancer properties. Flavonoids can help prevent the formation and growth of cancer cells and can also help protect the body from the harmful effects of carcinogens.