Health Benefits of Hazelnuts

Benefits of Hazelnuts

Like most nuts, the health benefits of hazelnuts include being rich in a variety of beneficial nutrients. Hazelnuts are a good source of fats, fibers, proteins, vitamins, and minerals. However, you will see that two of the health benefits of hazelnuts helps the hazelnut stand out from the other nuts. one of these may prove to be a beneficial nutrient for preventing diabetes and helping individuals with prediabetes or diabetes. You will also discover that there are more ways to harness the health benefits of hazelnuts than you may have initially thought.

Benefits of Hazelnuts

1. Good Source of Fiber

One of the health benefits of hazelnuts that is common to most nuts is the fact that they are high in fiber. Fiber is a highly beneficial macronutrient that does not get enough attention. It can do everything from boosting your immune system and eliminating toxins from the body to reducing blood sugar, blood pressure, and blood cholesterol levels.

2. Excellent Source of Healthy Fats

There are good fats and there are bad fats. Hazelnuts are a healthy source of good fats. Good fats not only help you feel full and satisfied, but they also contain properties that can improve brain health and heart health. So, this is one of the health benefits of hazelnuts in which people on the keto diet can benefit.

3. Rich in Antioxidants

Antioxidants protects the cells from free radicals that accelerate disease along with the aging process. Hazelnuts contain multiple antioxidants including vitamin E and proanthocyanidin. You can easily get 100 percent of the daily RDI of vitamin E from hazelnuts. Proanthocyanidin is a very powerful antioxidant that is 20X more potent than the vitamin C antioxidant and 50X more potent than the vitamin E antioxidant. To capture this particular benefit of hazelnuts, you can eat raw hazelnuts with the skin still intact. Once the hazelnuts are roasted and/or the skin has been removed, the number of beneficial antioxidants may be reduced.

Health Benefits of Hazelnuts

4. Good Source of B-Vitamins

Of the tree nuts, hazelnuts contain the most folate (B-9). Folate assists with metabolism and the immune system. It is also an essential vitamin for pregnant women. However, hazelnuts also provide a significant amount of thiamine (B-1). Thiamine helps convert carbohydrates into useful energy.

5. Copper

Copper plays a role in making blood cells, nerve cells, and immune system health. It also forms part of the vitamin C complex and therefore helps with collagen production. According to the National Institute of Health, the recommended daily intake of copper for adults 19 years and older is 0.9 mg. A 100 g serving of hazelnuts provides 33-44 % of daily copper intake.

6. Manganese

This essential micronutrient plays a significant role in the metabolism of carbohydrates and sugars. A 1 ounce serving of hazelnuts (about 21 hazelnuts) provides more than 90% of the recommended daily intake of manganese. While the body does store a small amount of manganese in various organs, it is typically stored in a more concentrated amount in the pancreas because it is involved in the production of insulin. Therefore, manganese plays a key role in regulating blood sugar levels. In animals, a manganese deficiency leads to glucose intolerance (diabetes).

Manganese also plays a key role in the production/function of a powerful antioxidant called manganese superoxide dismutase. Therefore, it can play a profound key role in reducing inflammation that leads to disease in the body.

One additional health benefit of hazelnuts is that manganese is also a vasodilator. Therefore, it can improve blood pressure and cardiovascular health.

In Summary

You can capture some of the health benefits of hazelnuts by eating raw hazelnuts, hazelnut butter, hazelnut flour, or even by drinking hazelnut milk. Like most nuts, hazelnuts are an excellent source of fiber and healthy fats. Hazelnuts are unique in that it contains a significant amount of manganese which is a key component for a powerful antioxidant that can reduce inflammation and disease. Research indicates that manganese can play a role in preventing diabetes or improving the outcome for people with diabetes. This concludes the health benefits of hazelnuts.


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