Hazelnuts, also known as cobnuts or filbert nuts, are roughly spherical to oval nuts used for confectionery and cooking products. Many know the nut as a spread when sweetened and combined with cocoa. Other people remember hazelnuts because they add hazelnut-flavored creamer to their coffee. However, most individuals fail to understand the health benefits of the kernel of hazelnuts.
Here are the seven health benefits of hazelnuts.
1. Hazelnuts could help prevent certain types of cancer.
Hazelnuts are rich in antioxidants like vitamin E. One hundred grams of hazelnuts contain 15.03 milligrams or 100% of the daily recommended value of vitamin E. Algathani et al. 2015 suggested that vitamin E provide antioxidant and therapeutic activity against breast, prostate, and colon cancers.
Also, hazelnuts contain a significant amount of manganese. Qiu-Yun et al. 2010 published a study in the Journal of Inorganic Biochemistry suggesting that manganese complexes in the body are more active against cancer cells and tumor complexes.
2. Hazelnuts are great for building muscles.
These muscle-packed nuts can help people athletes and individuals who are serious about increasing strength. One hundred grams of hazelnuts contain 20 grams of protein. People who have more muscle burn more calories, even at rest, due to the increased metabolism. The magnesium content also plays a role in regulating how much calcium enters and leaves your body. This tight regulation can help prevent muscle tension, soreness, spasm, cramps, and fatigue.
3. Hazelnuts can help fight obesity.
The protein content in hazelnuts can help you gain more muscle mass, which can help increase your metabolism. O’Neil et al. 2015 also found a correlation between tree nut consumption, including hazelnuts, and body mass index, a ratio between your height and weight. According to the study, those who consumed more than 0.25 ounces per day of tree nuts were associated with healthier weights.
4. Hazelnuts can help promote a healthy heart.
Pearson et al. 2017 suggested that the nutrient profile containing monounsaturated fat, fiber, potassium, folate, and vitamin E makes hazelnuts a perfect heart-friendly snack when compared to chocolate, potato chips, or no added snacks.
Mercanligil et al. 2007 found that frequent consumption of hazelnuts being linked to healthy plasma lipid profiles and a reduced risk of coronary heart disease when they investigated adult men with high blood cholesterol profiles.
5. Hazelnuts can help you manage your diabetes.
Hazelnuts are a rich source of oleic acid. Vassiliou et al. 2009 found that oleic acid is effective in reversing the inhibitory effect of insulin production of the inflammatory cytokine TNF-alpha for those who have type 2 diabetes.
6. Hazelnuts are filled with antioxidants.
Antioxidants neutralized damaging chemicals in the body called free radicals. Free radicals can damage cell structure and even DNA. Hazelnuts contain a high amount of antioxidants called proanthocyanidins (PACs), part of the family of polyphenols with foods like red wine and dark chocolate.
The oleic acid content in hazelnuts could also protect the cell membranes from free radicals. Fatty acids are the main building blocks for cell membranes. Free radicals provide high oxidative stress to fatty acids that may be harmful to proteins and DNA in the body. This could lead to cancer or mitochondrial disease. Haug et al. 2007 found that oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acid, protecting the cell membranes and other cell structures from oxidative stress when consumed.
7. Hazelnuts may help improve memory and have calming properties.
Bahaeddin et al. 2016 found that hazelnuts, as a dietary supplement may help to improve health aging of the brain and could be beneficial for people with Alzheimer’s disease. In their animal study, the rats’ memory improved. The anxiety decreased. Also, neuroinflammation disappeared.