10 Health Benefits of Hazelnuts

Hazelnuts are highly rich in Vitamin A, B, E, Magnesium, Calcium and Dietary fiber. Health benefits of Hazelnuts includes improving heart health, strengthen bones, prevents cancer and Hazelnuts also very good for skin and brain.

Updated: July 17, 2022

Hazelnuts are a one of the delicious nuts cultivated many regions throughout the world with numerous health advantages. The scientific name of Hazelnuts is Corylus avellana. It belongs to the Genus: Corylus, family: Betulaceae. It is believed that this Edible seed is native to the Southern Europe and Turkey, but now it is also cultivated widely all over the world for domestic and commercial purpose.

Due to various types of Vitamin, Minerals and nutrients, present in the Hazelnuts it has lots of health benefits. Among that some of the health benefits of Hazelnuts include improving immune System, prevents Cardiovascular Disease, prevents the Risk of Cancer, improves Digestive Health, prevents the Risk of Anemia, improves Bone Health, helps Improve Memory and reduces Blood Pressure.

Nutritional Value of Hazelnuts:

Hazelnuts contain lots of Vitamin, Minerals and other components. Some of the vitamins Hazelnuts has Vitamin A, Vitamin C Vitamin E, Vitamin K, Vitamin A, Folate, Thiamin, Niacin, Pyridoxine, Pantothenic acid and Riboflavin. Hazelnuts also contain Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Hazelnuts also contain minerals such as calcium, magnesium, iron, zinc, protein, copper and Manganese. The best part of the Hazelnuts is, it contains zero cholesterol. Hazelnuts also contain some of the photo-nutrients, such as beta-carotene, Carotene and Lutein-zeaxanthin

Hazelnuts Boost Immune System:

Hazelnuts are highly rich in antioxidant contents, such as Vitamin C, Vitamin E, Vitamin A in the form of beta-carotene, which is very beneficial for our immune system and also helps to prevent various types of disease caused by foreign invaders, such as bacteria and virus. Vitamin C helps to increase the production of white blood cells in our body that is the main element of our immune system and that protecting our bodies from foreign invaders such as virus and bacteria. An antioxidant property of Hazelnuts fights against free radical and protects our immune system cells from oxidative damage. Studies have been proven that consumption of Hazelnuts helps to protect our body from various types of common disease such as flu, cough, cold and other infections disease.

Hazelnuts Prevents Cardiovascular Disease:

Due to the high amount of dietary fiber, mono-unsaturated fatty acids like oleic and essential fatty acid like linoleic acid present in Hazelnuts; it is very beneficial for our cardiovascular health and prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc. Studies have been proven that consumption of Hazelnuts on a regular basis in a moderate quantity can lower the bad cholesterol level in our body, such as LDL cholesterol and improve the good cholesterol level, such as HDL cholesterol, thus maintain the cholesterol level in our body.

Hazelnuts Prevents the Risk of Cancer:

Due to the high amount of phytochemicals and antioxidants, such as Vitamin E, Vitamin C and beta-carotene present in Hazelnuts, it is very useful for our overall health and also helps to prevent various types of cancer in our body, such as lung cancer, oral cavity cancer and colon cancer, etc. Antioxidants present in Hazelnuts, helps in fighting against free radicals and stabilized them, so that they should not do any oxidative damage to our healthy cells, these free radicals are the main causes of various types of cancer in our body. Different studies have been proven that consumption of Hazelnuts on a regular basis in a moderate quantity can improve our skin health because it helps to prevent the macular degeneration of skin tissue, which is the main cause of various types of skin issues, such as wrinkles, dark spots, signs of aging, etc.

Hazelnuts Prevents the Risk of Anemia:

Hazelnuts are highly rich in iron, as we all know, Anemia is a disease of iron deficiency in our body, so consuming Hazelnuts on a regular basis in a moderate quantity can help to fulfill our daily iron requirement of our body and helps to improve the iron level in the blood, thus helps to prevent the risk of anemia. Iron helps to increase the production of hemoglobin in our bloodstream that bind oxygen and other nutrition in the blood and our red blood cells carry them to each and every part of the body that helps to prevent various anemia symptoms, such as fatigue, shortness of breath, irregular heartbeat, weakness, headache, dizziness, etc.

Hazelnuts Improves Bone Health:

Hazelnuts are highly rich in Calcium, phosphorous and magnesium, which is very helpful to improve the bone health and prevent various types of bone related disease. All these above elements are the main components of our bone structure and it helps to improve the bone density, which is very essential to keep our bone strong even in our old age. Studies have been proven that consumption of Hazelnuts on a regular basis helps to prevent bone related disease, such as Osteoporosis. Apart from this Hazelnuts is highly rich in vitamin C, which helps to promote the absorption of calcium in our body and also helps to protect our bone tissue from oxidative damage caused by free radicals.

Hazelnuts Helps to Improve Memory:

Due to the high amount of Iron present in Hazelnuts; this is one of the important mineral in our body that promotes brain function and improves the memory. Iron helps to promote the supply of oxygenated blood and other nutrition to the brain, which helps to improve the brain function and improve the memory. Apart from this Hazelnuts contain omega 3 fatty acids, which is also very beneficial for our brain function.

Hazelnuts Reduces Blood Pressure:

Due to the high amount of potassium found in Hazelnuts; it is very beneficial to reduce the blood pressure and also helpful to prevent various types of blood pressure related problem. As we all know potassium acts as a vasodilator, which mean, it reduces the strain from blood vessels and provide smooth passage of blood through arteries, thus reduce the pressure from cardiovascular system and bring our blood pressure in control. Studies have been proven that consumption of potassium rich food, such as Hazelnuts can reduce the blood pressure and prevent various types of cardiovascular related issues, such as hypertension, heart attack, heart stroke, etc.

Hazelnuts Contain High amount of Antioxidants:

Different studies has been proven that Hazelnut contains a high amount of antioxidant, such as Vitamin A, Vitamin C, Vitamin E, Vitamin K, which is very good for our immune system, its protect our body from free radicals to do oxidative damage to our cells that helps to protect our body from macular degeneration and various types of cancer. Hazelnut is also very helpful for treating cold, cough, fever, etc.

Hazelnuts Improves Brain Function:

As we discussed above Hazelnut contain high amount of vitamin C, Copper and Folate, which is very beneficial for our brain. Vitamin C helps to prevent the risk of Alzheimer or other brain related issues. Studies have been proven that consumption of vitamin C rich food such as Hazelnut is good for our brain health and improves the neuron activity in the brain.

Hazelnuts Improves Skin Health:

As we discuss above Hazelnuts are highly rich in Vitamin C, Vitamin E and Vitamin A, which is very good for our skin health. All these above vitamins are strong antioxidant, which prevent the oxidative damage in our skin cells caused by free radicals, these free radicals are the main cause of various types of skin related issues, such as wrinkles, dark spots, acne, signs of aging, etc.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188407/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793377/

Nutritional Facts Of Nuts, hazelnuts or filberts

Nutrient	Unit	Value per 100 g
Water	g	5.31
Energy	kcal	628
Protein	g	14.95
Total lipid (fat)	g	60.75
Carbohydrate, by difference	g	16.70
Fiber, total dietary	g	9.7
Sugars, total	g	4.34
Calcium, Ca	mg	114
Iron, Fe	mg	4.70
Magnesium, Mg	mg	163
Phosphorus, P	mg	290
Potassium, K	mg	680
Sodium, Na	mg	0
Zinc, Zn	mg	2.45
Vitamin C, total ascorbic acid	mg	6.3
Thiamin	mg	0.643
Riboflavin	mg	0.113
Niacin	mg	1.800
Vitamin B-6	mg	0.563
Folate, DFE	µg	113
Vitamin B-12	µg	0.00
Vitamin A, RAE	µg	1
Vitamin A, IU	IU	20
Vitamin E (alpha-tocopherol)	mg	15.03
Vitamin D (D2 + D3)	µg	0.0
Vitamin D	IU	0
Vitamin K (phylloquinone)	µg	14.2
Fatty acids, total saturated	g	4.464
Fatty acids, total monounsaturated	g	45.652
Fatty acids, total polyunsaturated	g	7.920
Cholesterol	mg	0
Caffeine	mg	0