5 Amazing Health Benefits Of Hazelnuts

Undoubtedly among the most sought-after nuts, hazelnuts effortlessly enhance the flavors of chocolate pie, tomato-based pasta, truffle soup, pesto sauce, strawberry tart, and even butternut quiche. In recent times, hazelnut milk has emerged as a beloved dairy-free alternative. Whether as an ingredient or enjoyed on their own, roasted or raw, hazelnuts delight the palate. Yet, beyond their delightful flavor, these nuts serve as a nutritional powerhouse, offering an array of health benefits that make them an essential addition to your pantry.

# Manage Blood Sugar Levels

Whether you are diabetic, at risk of diabetes, or just trying to manage your blood sugar levels, consuming hazelnuts regularly might help. Studies have found that nuts, like almond and walnuts, help reduce blood sugar levels. And while there aren’t as many studies conducted on hazelnuts, there’s evidence to show that they may also have the same benefit. One study, which involved giving a combination of 30 grams of mixed nuts (15 grams walnuts, 7.5 grams almonds, and 7.5 grams hazelnuts) to 50 people with metabolic syndrome, found a significant reduction in fasting insulin levels after 12 weeks.

# Reduce The Risk Of Inflammatory Disorders

Inflammation is a normal, necessary, and healthy response of the body to an injury or certain conditions. But when the immune system attacks its own body’s cells and tissues, it leads to chronic inflammation, which could result in chronic pain, redness, swelling, stiffness, and damage to normal tissues. Here’s where eating hazelnuts regularly can be beneficial.

One study found that consuming a diet in which hazelnuts accounted for 18–20% of their total calorie intake, lowered inflammation after 4 weeks. In addition to this, eating 60 grams of hazelnuts every day for 12 weeks has been found to reduce inflammatory markers in overweight people, while 40 grams of hazelnuts may reduce the same in healthy people. That said, it isn’t enough to consume hazelnuts alone. Instead, consuming a calorie-controlled diet is ideal for reducing inflammation.

# Protect Heart Health

Consuming hazelnuts regularly may keep heart diseases at bay. They contain a high concentration of antioxidants and healthy fats that lower cholesterol levels in the blood. In fact, a month-long study, which observed 21 people, found that people, with high cholesterol levels, who consumed a diet that consisted of hazelnuts accounting for 18–20% of their total daily calorie intake found a reduction in triglycerides and bad LDL cholesterol levels. They also noticed improvements in artery health and inflammation markers in the blood.

# Promote Thyroid Health

If you’ve been diagnosed with thyroid disorders, stock up on hazelnuts. A cup of its serving offers 6.175 mg of manganese, which makes up for over 87% of your recommended daily intake. This nutrient helps enzymes function and work properly in your body and plays a role in the production of thyroxine. This is a vital hormone that is required for the normal functioning of the thyroid gland, which helps you maintain a proper appetite, metabolism, weight, and organ efficiency. Including hazelnuts in your diet might, hence, help manage your thyroid hormones.

# May Lower The Instances Of Epileptic Seizures

The leading cause of epilepsy in adults over 35 is a stroke. And this caused by decreased blood flow to your brain. Manganese is known to enlarge veins and efficiently carry blood to tissues like the brain. In turn, it decreases the risk of a stroke as well as epileptic seizures. In addition to this, part of the body’s manganese content is found in the brain with several studies suggesting that manganese levels may be lower in individuals with seizure disorders. Since hazelnuts pack in the manganese, they might aid towards lowered instances of stroke and seizures.