5 Health benefits of hazelnuts that you need to know

Nutritional content in hazelnuts

One ounce of hazelnuts (28 grams) contains 176 calories and a variety of healthy nutrients, including:

4.7 grams of carbohydrates
4.2 grams of protein
17 grams of fat
2.7 grams of fiber
1.7 mg manganese
4.2 mg of vitamin E.
0.2 mg thiamine
0.5 mg of copper
45.6 mg magnesium
0.2 mg vitamin B6
31.6 mcg folate
81.2 mg of phosphorus
1.3 mg of iron
4 mcg of vitamin K
190 mg potassium
0.7 mg zinc

Hazelnuts also contain a good amount of vitamin C, niacin and calcium.

Various benefits of eating hazelnuts

1. Rich in antioxidants

The first benefits of hazelnuts are obtained from the antioxidant content in them. Hazelnuts are rich in phenolic compounds, antioxidants that can help lower blood cholesterol and heal inflammation. In addition, this compound is also beneficial for heart health and protects against cancer. Antioxidants are known to protect the body from oxidative stress which can damage healthy cells so that it can cause you to develop various types of diseases.

An 8-week study showed that people who ate hazelnuts with or without their skin had significantly reduced levels of oxidative stress in the body compared to those who didn't eat them. The majority of the antioxidants in hazelnuts are concentrated in the skin. Therefore it is recommended to eat it whole with the skin.

2. Healthy heart

The high levels of antioxidants and healthy fats in hazelnuts make it contribute to maintaining healthy cells and lowering cholesterol levels in the blood. Quoted from Healthline, a study conducted for one month with 21 research subjects showed that consuming hazelnuts as much as 18-20% of the total daily calorie intake had a positive effect on the body.

The results showed that cholesterol, triglyceride, and bad cholesterol (LDL) levels were significantly reduced. In addition, some participants also experienced improvements in heart blood vessel health and inflammation in the blood.

Other similar studies have also shown the same effect on heart health, which shows a decrease in blood fat levels as well as an increase in vitamin E levels. In addition, the researchers also concluded that the levels of fatty acids, fiber, antioxidants, potassium, and magnesium in hazelnuts help the body. to normalize blood pressure.

3. Lowering blood sugar levels

In a 2015 study published in the American Journal of Clinical Nutrition stated that diabetic patients who consumed hazelnuts experienced a decrease in blood lipids (fats) compared to non-diabetic patients.

Hazelnuts are also great snacks for diabetes patients because the source of fat in them is healthy fats so they won't contribute to weight gain. Not only that, the other benefits of hazelnuts are proven to increase insulin sensitivity. High levels of manganese and magnesium have also been shown to reduce the risk of diabetes.

4. Maintain brain health

Vitamin E, manganese, thiamine, folate, and high fatty acids in hazelnuts are various ingredients that can improve cognitive function of the brain and help prevent degenerative diseases in the future. The high levels of vitamin E in hazelnuts have an important role in preventing and treating diseases such as Alzheimer's, dementia and Parkinson's.

Manganese has also been shown to play a major role in brain activity linked to cognitive function. Thiamine itself is usually referred to as a nerve vitamin which plays a role in nerve function throughout the body, including the brain. Meanwhile, the content of fatty acids and protein helps the nervous system and also helps overcome depression.

Research published in Nutritional Neuroscience also shows that hazelnuts can make your old age healthier, improve memory, and reduce anxiety. The folate content in it is also useful for slowing down degenerative disorders in the elderly.

5. Reducing the risk of cancer

Among other types of nuts, hazelnuts contain the highest antioxidant proanthocyanidins. Several studies conducted have shown that these antioxidant compounds help prevent and treat certain types of cancer as they help protect the body from oxidative stress.

In addition, hazelnuts are rich in vitamin E, which helps protect cells from damage that can lead to cancer. The manganese content in it also helps the function of specific enzymes that can reduce oxidative stress damage and lower the risk of cancer. Several studies have also shown hazelnut extract to be beneficial in the treatment of cervical, liver, breast, and colon cancer.

You can get the benefits of hazelnuts by including them in your snack menu. However, be careful about consuming hazelnuts if you have a peanut allergy. It's a good idea to consult it first to confirm the allergy history you have.