How Hazelnuts Improve Your Health?

How hazelnuts improve your health? Hazelnuts are healthy to eat because it helps to support a healthy heart and is full of healthy fats and antioxidants.

The nutrient content of a hazelnut is the following:

One ounce of 20 hazelnuts is:

Calories- 176

Total Fat: 17

Protein: 4.2 grams

Carbs: 4.7 grams

Fiber: 2.7 grams

Vitamin E: 21% of the RDI

Thiamin: 12% of the RDI

Magnesium: 12% of the RDI

Copper: 24% of the RDI

Manganese: 87% of the RDI

How hazelnuts improve your health? Photo credit: iStock-Andrelix

Hazelnuts contain other vitamins and minerals like Vitamin B6, phosphorus, folate, potassium, zinc, etc. It also contains a rich source of mono and polyunsaturated fats as well as a good amount of Omega 3 and Omega 6 fats.

Reduction in Blood Cholesterol Levels

Research studies have shown that the antioxidants in hazelnuts can help decrease blood cholesterol and inflammation. And studies show it can help support heart health and protect against various types of cancers.

There was a one-month study that examined about 21 people who had high cholesterol levels. 20% of their overall total calorie intake came from hazelnuts. The results showed that their overall cholesterol levels dropped.

Reducing Inflammation

Hazelnuts have been linked research studies wise to significantly reducing inflammation in the body. There was a research study that showed that eating 60 grams of hazelnuts per day for 12 weeks reduced inflammatory markers in overweight and obese people. Another study showed that eating 40 grams of hazelnuts may reduce the inflammatory response in healthy people.

Reducing Blood Sugar Levels

Research studies have shown that eating hazelnuts, nuts, almonds can help reduce blood sugar levels.

What is important for the every day average person to know is the highest antioxidant content is in the skin of hazelnuts.

The Bottom Line is hazelnuts contain a lot of important vitamins, nutrients, healthy fats, vitamins, and minerals. And some of the health benefits of hazelnuts are reducing inflammation, reducing blood cholesterol levels, regulating blood pressure, etc.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.

https://offer.ethicalinc.com/suppressant-offer/ ?utm_source=blog 

References

1. Tapsell LC, Batterham MJ, Teuss G, Tan SY, Dalton S, Quick CJ, Gillen LJ, Charlton KE. Long-term effects of increased dietary polyunsaturated fat from walnuts on metabolic parameters in type II diabetes. Eur J Clin Nutr. 2009 Aug;63(8):1008-15. doi: 10.1038/ejcn.2009.19. Epub 2009 Apr 8. PMID: 19352378.
2. Estruch R, Martínez-González MA, Corella D, Salas-Salvadó J, Ruiz-Gutiérrez V, Covas MI, Fiol M, Gómez-Gracia E, López-Sabater MC, Vinyoles E, Arós F, Conde M, Lahoz C, Lapetra J, Sáez G, Ros E; PREDIMED Study Investigators. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med. 2006 Jul 4;145(1):1-11. doi: 10.7326/0003-4819-145-1-200607040-00004. Erratum in: Ann Intern Med. 2018 Aug 21;169(4):270-271. PMID: 16818923.
3. Li SC, Liu YH, Liu JF, Chang WH, Chen CM, Chen CY. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. 2011 Apr;60(4):474-9. doi: 10.1016/j.metabol.2010.04.009. Epub 2010 May 23. PMID: 20580779.
4. Orem A, Yucesan FB, Orem C, Akcan B, Kural BV, Alasalvar C, Shahidi F. Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects. J Clin Lipidol. 2013 Mar-Apr;7(2):123-31. doi: 10.1016/j.jacl.2012.10.005. Epub 2012 Oct 26. PMID: 23415431.
5. Tey SL, Gray AR, Chisholm AW, Delahunty CM, Brown RC. The dose of hazelnuts influences acceptance and diet quality but not inflammatory markers and body composition in overweight and obese individuals. J Nutr. 2013 Aug;143(8):1254-62. doi: 10.3945/jn.113.174714. Epub 2013 Jun 12. PMID: 23761651.
6. Di Renzo L, Merra G, Botta R, Gualtieri P, Manzo A, Perrone MA, Mazza M, Cascapera S, De Lorenzo A. Post-prandial effects of hazelnut-enriched high fat meal on LDL oxidative status, oxidative and inflammatory gene expression of healthy subjects: a randomized trial. Eur Rev Med Pharmacol Sci. 2017 Apr;21(7):1610-1626. PMID: 28429343.
7. Alqahtani S, Kaddoumi A. Vitamin E transporters in cancer therapy. AAPS J. 2015 Mar;17(2):313-22. doi: 10.1208/s12248-014-9705-5. Epub 2014 Dec 3. PMID: 25466495; PMCID: PMC4365088.
8. Fraser GE. Nut consumption, lipids, and risk of a coronary event. Asia Pac J Clin Nutr. 2000 Sep;9 Suppl 1:S28-32. doi: 10.1046/j.1440-6047.2000.00181.x. PMID: 24398275.
9. Durak I, Köksal I, Kaçmaz M, Büyükkoçak S, Cimen BM, Oztürk HS. Hazelnut supplementation enhances plasma antioxidant potential and lowers plasma cholesterol levels. Clin Chim Acta. 1999 Jun 15;284(1):113-5. doi: 10.1016/s0009-8981(99)00066-2. PMID: 10437650.
10. Maguire LS, O’Sullivan SM, Galvin K, O’Connor TP, O’Brien NM. Fatty acid profile, tocopherol, squalene and phytosterol content of walnuts, almonds, peanuts, hazelnuts and the macadamia nut. Int J Food Sci Nutr. 2004 May;55(3):171-8. doi: 10.1080/09637480410001725175. PMID: 15223592.
11. Orem A, Yucesan FB, Orem C, Akcan B, Kural BV, Alasalvar C, Shahidi F. Hazelnut-enriched diet improves cardiovascular risk biomarkers beyond a lipid-lowering effect in hypercholesterolemic subjects. J Clin Lipidol. 2013 Mar-Apr;7(2):123-31. doi: 10.1016/j.jacl.2012.10.005. Epub 2012 Oct 26. PMID: 23415431.
12. Mohammadifard N, Salehi-Abargouei A, Salas-Salvadó J, Guasch-Ferré M, Humphries K, Sarrafzadegan N. The effect of tree nut, peanut, and soy nut consumption on blood pressure: a systematic review and meta-analysis of randomized controlled clinical trials. Am J Clin Nutr. 2015 May;101(5):966-82. doi: 10.3945/ajcn.114.091595. Epub 2015 Mar 25. PMID: 25809855.
13. Shahidi F, Alasalvar C, Liyana-Pathirana CM. Antioxidant phytochemicals in hazelnut kernel (Corylus avellana L.) and hazelnut byproducts. J Agric Food Chem. 2007 Feb 21;55(4):1212-20. doi: 10.1021/jf062472o. Epub 2007 Jan 24. Erratum in: J Agric Food Chem. 2007 Apr 18;55(8):3232. PMID: 17249682.
14. Schmitzer V, Slatnar A, Veberic R, Stampar F, Solar A. Roasting affects phenolic composition and antioxidative activity of hazelnuts (Corylus avellana L.). J Food Sci. 2011 Jan-Feb;76(1):S14-9. doi: 10.1111/j.1750-3841.2010.01898.x. Epub 2010 Nov 10. PMID: 21535710.
15. Alasalvar C, Karamać M, Kosińska A, Rybarczyk A, Shahidi F, Amarowicz R. Antioxidant activity of hazelnut skin phenolics. J Agric Food Chem. 2009 Jun 10;57(11):4645-50. doi: 10.1021/jf900489d. PMID: 19422224.