What is special about Hazelnuts?
The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States.
The nuts themselves are relatively small—about the size of a large marble—and round. Fresh hazelnuts are crunchy, but can be ground into a creamy paste. They have a rich flavor that is still notable in recipes with other bold flavors, including chocolate. .
Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste..
Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts.
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Benefits of Hazelnuts :
1. Supporting healthy bowel movements: Hazelnuts contain dietary fiber and can be eaten as a snack.
Hazelnuts are a good source of dietary fiber. Eating plenty of fiber encourages regular bowel movements and helps prevent constipation.
Dietary guidelinesTrusted Source in the United States recommend that women ages 31–50 eat 25.2 grams (g) of dietary fiber per day. Men in the same age range should eat 30.8 grams of fiber per day.
A 28-g serving of hazelnuts contains about 2.7 gTrusted Source of dietary fiber.
2. Reducing weight gain: According to recent research, eating nuts may help some people to gain less weight. A 2018 study found a link between nut consumption, reduced weight gain, and a lower risk of obesity. In the study, participants who ate more nuts were less likely to become overweight than those who did not.
While the research shows a correlation, further studies should assess whether there is a causal link between eating nuts and a reduced risk of weight gain.
3. Protecting against cell damage: Hazelnuts are rich in antioxidants, which are compounds that protect against the oxidation of cells. They reduce the extent of cell damage from free radicals.
Hazelnuts contain the antioxidant vitamin E. Some researchTrusted Source suggests that vitamin E may help shield the body from types of cell damage linked to cancer..
4. Lowering cholesterol: Eating hazelnuts may help reduce cholesterol.
A 2013 studyTrusted Source found that a hazelnut-rich diet decreased participants’ levels of low-density lipoprotein cholesterol. This type of cholesterol can increase the risk of heart problems.
The researchers concluded that the best way to reap hazelnuts’ health benefits was to eat them every day, without increasing a person’s overall calorie intake.
Results of a 2016 reviewTrusted Source likewise indicated that hazelnuts could reduce levels of harmful cholesterol.
The researchers also noted no increase in participants’ body weight. This may alleviate some concerns that eating the calorie-dense nuts could lead to weight gain.
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