Hazelnuts are a nutrient-dense food that provides healthy fats, fiber, and antioxidants. When eaten regularly, they can influence several important processes in the body. Here are some ways hazelnuts may support overall health.
Reduced inflammation
Hazelnuts contain fatty acids, plant sterols, vitamins, and minerals such as magnesium, copper, and selenium. These substances have antioxidant properties that can help calm inflammation in the body and may stimulate genes linked to anti-inflammatory processes.
Lower risk of chronic diseases
Long-term inflammation is associated with conditions such as cardiovascular disease, cancer, diabetes, and autoimmune disorders. By helping reduce inflammation, hazelnuts may contribute to lowering the risk of developing these diseases.
Improved heart health
A higher intake of nuts has been linked to a lower risk of cardiovascular disease. Research shows that people who eat nuts several times per week tend to have a lower incidence of stroke and heart attack.
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Lower cholesterol levels
Hazelnuts may help decrease both total cholesterol and LDL cholesterol, often referred to as bad cholesterol. Lower cholesterol levels can help prevent atherosclerosis, a condition in which cholesterol builds up in the arteries.
Better blood vessel function
Hazelnuts contain the amino acid L-arginine, which helps the body produce nitric oxide. This compound supports the ability of blood vessels to expand and contract properly, contributing to healthy blood circulation.
Healthier blood pressure
Because hazelnuts support normal blood vessel function and blood flow, they may also help the body maintain healthy blood pressure levels.
Better blood sugar control
Studies have shown that people who regularly eat hazelnuts may have lower fasting blood glucose levels. Hazelnuts may also help lower HbA1c, a blood test that reflects average blood sugar levels over a three-month period.
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Possible prevention of type 2 diabetes
Regular consumption of nuts such as hazelnuts has also been associated with a reduced risk of developing type 2 diabetes.
Support for digestion
Hazelnuts contain dietary fiber, which can add bulk to stool and help prevent constipation. A serving of about 1 ounce contains approximately 2.8 grams of fiber.
Healthier gut microbiome
The fatty acids and phytonutrients found in hazelnuts may support beneficial bacteria in the gut. Hazelnuts also act as prebiotics, providing nutrients that feed gut microbes and support digestive health.
May help with weight control
Although hazelnuts are relatively high in calories, daily consumption has not been linked to weight gain. Their antioxidants, phenolic compounds, and monounsaturated fatty acids may help reduce inflammation associated with fat storage and weight gain.
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Protection for brain health
Hazelnuts contain polyphenols, vitamins, antioxidants, and unsaturated fatty acids. These nutrients may help reduce inflammation in the brain and could contribute to protecting against neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, and ALS.
Sources: Verywell Health and MDPI
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