8 advantages of hazelnuts for health:
Hazelnuts, a versatile and delicious nut, are more than just a tasty snack. They offer a broad spectrum of health advantages, going beyond weight reduction and cholesterol management.
A recent study has suggested that consuming hazelnuts may help reduce weight gain, as suggested by a 2018 study that found a link between nut consumption, reduced weight gain, and a lower risk of obesity. Furthermore, a 30-g nut mix containing 7.5 g of hazelnuts daily for 12 weeks can improve participants' insulin sensitivity.
But the benefits of hazelnuts extend far beyond weight management. Eating hazelnuts may help lower levels of harmful cholesterol, with no increase in participants' body weight, as indicated by another study. Hazelnuts are rich in antioxidants, including vitamin E, which may help protect cells from damage. This property could potentially lower the risk of cell damage from free radicals, as suggested by some research.
Hazelnuts are also a rich source of dietary fiber, providing approximately 3.3 grams per 28-gram serving. This makes them a valuable addition to the diet, particularly as the Dietary Guidelines for Americans recommend that women ages 31-50 consume 25.2 grams of dietary fiber per day, and men in the same age range should consume 30.8 grams. A study found that a hazelnut-rich diet decreased participants' levels of low-density lipoprotein cholesterol, a type of cholesterol that can increase the risk of heart problems.
Beyond these benefits, hazelnuts offer additional health advantages. For instance, they are rich in fiber, antioxidants, monounsaturated fatty acids, and polyphenols, which have been shown in preclinical studies to have anti-cancer properties, particularly in potentially lowering the risk of colorectal cancer through their antioxidant and anti-inflammatory effects.
Hazelnuts also contain vitamin E, omega-9 fatty acids, and zinc that help protect skin cells from oxidative stress, maintain hydration, support collagen production, and promote tissue repair. This combination contributes to smoother, more youthful skin by reducing wrinkles, enhancing elasticity, and preventing premature aging.
Moreover, due to their rich mineral profile, regular hazelnut consumption can help strengthen nails and hair. Hazelnuts may also help prevent arrhythmias, reduce blood clotting, relax blood vessels, and raise glucagon levels which assist in blood sugar regulation, further supporting heart health.
When incorporating hazelnuts into your diet, it's essential to be mindful of your overall calorie intake to enjoy their health benefits without weight gain. Additionally, when cooking for others, always check for nut allergies, including hazelnut allergies. With these precautions in place, the consumption of hazelnuts can be a delightful and health-promoting addition to your diet.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560877/ [2] https://www.ncbi.nlm.nih.gov/pubmed/28971261 [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6508586/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560877/
- Hazelnuts, with their potential to aid in weight loss, were found to reduce weight gain in a 2018 study, suggesting a link between nut consumption and lower obesity risk.
- A daily dose of 7.5 grams of hazelnuts for 12 weeks can improve participants' insulin sensitivity, as indicated in a 30-g nut mix study.
- In addition to weight management, hazelnuts can help lower harmful cholesterol levels without contributing to body weight increase, as evidenced in another study.
- Rich in antioxidants like vitamin E, hazelnuts may protect cells from damage, lowering the risk of cell damage from free radicals, according to some research.
- Hazelnuts provide approximately 3.3 grams of dietary fiber per 28-gram serving, making them an important addition to diets according to the Dietary Guidelines for Americans.
- A hazelnut-rich diet has been found to decrease participants' levels of low-density lipoprotein cholesterol, a type of cholesterol that can increase heart disease risk.
- Preclinical studies suggest that hazelnuts have anti-cancer properties, particularly in potentially lowering the risk of colorectal cancer through their antioxidant and anti-inflammatory effects.
- Regular consumption of hazelnuts may help maintain skin health by protecting skin cells from oxidative stress, supporting collagen production, and promoting tissue repair.
- Due to their rich mineral profile, hazelnuts can help strengthen nails and hair. They also offer benefits for heart health by preventing arrhythmias, reducing blood clotting, and aiding in blood sugar regulation.
- To fully reap the health benefits of hazelnuts while avoiding weight gain, it's important to monitor overall calorie intake and be aware of nut allergies, particularly hazelnut allergies when cooking for others.
