Benefits Of Hazelnuts For Health


What Are Hazelnuts?

Trees in the genus Corylus produce the nuts commonly known as hazelnuts, sometimes called filberts or filbert nuts. On hazelnut trees, each nut is encased in its shell.


1. Good For The Heart

Polyunsaturated fats in hazelnuts reduce cholesterol and increase blood flow to the Heart. It is rich in the heart-healthy antioxidant vitamin E. The harmful cholesterol levels in it can be reduced by as much as 20%. Also, it reduces the likelihood of cardiovascular disease and cerebrovascular accidents.


It reduces LDL cholesterol levels by 16 percent in those who consumed the most hazelnuts, which was associated with a decreased risk of cardiovascular disease.

2. Decrease Inflammation

Study results showed that it reduces Inflammation in patients with metabolic syndrome. A study showed that those who consumed hazelnuts daily for two weeks had lower inflammation markers than those who didn’t. Because it contains high levels of vitamin E and low amounts of saturated fat, this is why they are so popular.

Researchers are studying the effects of various foods on Inflammation, and the results are now starting to be published. Inflammation describes as anybody’s response to an injury.

hazelnuts decrease inflammation

It can significantly protect against inflammatory diseases like asthma, arthritis, cancer, heart disease, and cancer.

Researchers found that rats fed hazelnuts had lower levels of swelling and white blood cells than rats not receiving them.

3. Hazelnuts Reduce The Risk Of Cancer

Although they are not a cure for cancer, hazelnuts may help to reduce your risk. Also, it protects against several malignancies and cardiovascular diseases due to its potent antioxidant and anti-inflammatory content.

It can reduce your risk of developing prostate cancer by up to 20%.


These effects may be because hazelnuts have a variety of proteins. Proanthocyanidins and arginine are two examples of proteins responsible for these effects. They are both amino acids that can lower Inflammation in the body.

4. Weight Loss

Healthy fats such as hazelnuts can help you lose weight. It is a healthy alternative to potato chips and fried foods. It has been shown that it can help with weight loss. In addition to being abundant in protein, they contain several heart-healthy fats.

hazelnuts reduce weight loss

For those trying to lose weight, eating foods high in fiber can help them feel satiated for longer. The glycemic index rating for hazelnuts is low because they contain only 1g of carbohydrate per ounce. Also, it is an excellent source of fiber, vitamin E, and manganese. A single serving of it provides 10% of the daily recommended intake of copper.

5. Support Healthy Bowel movement

healthy stomach

A good source of dietary fiber is present in hazelnuts. Fiber intake promotes regular bowel movements and prevents constipation. The United States recommends that women aged 31-50 consume 25.2 grams (g)of dietary fiber daily. The same age group should consume 30.8 grams of fiber daily. 28g of hazelnuts has about 2.7g of fiber.

6. Improves Insulin Sensitivity

The high levels of monounsaturated and polyunsaturated fats in it improve insulin sensitivity. All of the people in this study suffered from type 2 diabetes. Researchers found that eating hazelnuts increased insulin sensitivity.

hazelnuts Improves Insulin Sensitivity

Because they are high in polyphenols, this is why hazelnuts improve insulin sensitivity. The polyphenols in it decrease diabetes, cardiovascular disease, and cancer risk. These polyphenols help to regulate blood sugar and increase insulin sensitivity.

7. Hazelnuts Improve Sperm Count

Vitamin E and Selenium are excellent sources of Vitamin E in hazelnuts. These nutrients can increase sperm count in men. The Journal of Andrology published a study examining hazelnuts’ impact on sperm counts. Further, a study showed that eating a handful each day of it for a month could increase sperm count by as much as 50% and improve fertility in men with low levels of sperm count.

sperm count

This study was based on research by Dr. David Albert Jones at UCLA, who studied male fertility for over 30 years. One cup of hazelnuts a day can boost sperm count up to 50%, according to Jones.

8. Lowering Cholesterol

It can help lower cholesterol. One study in 2013 found that participants with low-density cholesterol had lower intakes of hazelnuts.

This type of cholesterol can increase your risk of developing heart disease. Researchers concluded that eating hazelnuts was the best way to reap health benefits.

hazelnuts Lowering Cholesterol

A 2016 study also found that the consumption of hazelnuts can lower harmful cholesterol levels. Participants did not experience any weight increase, according to the survey. It may help allay fears that the high-calorie snack of nuts may lead to weight gain.

9. Hazelnuts Boost Immune System:

High levels of antioxidants in hazelnuts include vitamins C, E, and A. It is great for our immune system. Furthermore, it protects against a wide range of illnesses brought on by germs and viruses.

Vitamin C boosts the body’s synthesis of protective white blood cells. It plays a crucial role in our defense mechanisms against infection.

immune system

It has an antioxidant property that protects immune system cells from oxidative damage and fights free radicals. Research has shown that it can help protect your body from common illnesses like the flu, cold, and other infections.

10. Hazelnuts Improve Bone Health:

High levels of calcium, phosphorus, and magnesium are present in it. It benefits bone health and the prevention of various bone-related diseases. These elements form the core of our bone structure. They also help to increase bone density. It is crucial for preserving bone health into old age.

hazelnuts improve bone health

It has been shown that regular consumption of Hazelnuts can help prevent bone-related diseases such as Osteoporosis. Also, it is rich in vitamin C, which promotes calcium absorption and protects bone tissue against oxidative damage from free radicals.


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