7 health benefits of daily hazelnut consumption

According to Healthline, hazelnuts have an impressive nutritional profile. A one-ounce (28 grams, or about 20 whole kernels) serving contains 176 calories, 17 grams of fat, 4.2 grams of protein, 4.7 grams of carbs, and 2.7 grams of fiber.

The same portion provides 21% of the recommended daily intake (RDI) of vitamin E, 12% of the RDI for thiamin, 12% for magnesium, 24% for copper, and 87% for manganese.

Additionally, hazelnuts are rich in omega-6 and omega-9 fatty acids and provide notable amounts of vitamin B6, folate, phosphorus, potassium, and zinc.

With this robust nutritional content, hazelnuts offer the following key health benefits:

1. Preventing aging

Studies indicate that consuming hazelnuts, either with or without their skin, can notably reduce oxidative stress—a major factor contributing to aging—thanks to their antioxidant content. To maximize these antioxidant benefits, it’s best to eat whole, unroasted hazelnuts with the skin intact, since roasting can diminish antioxidant levels.

2. Enhancing heart health

Hazelnuts can boost heart health through their rich supply of antioxidants, healthy fats, and fiber. Research has found that regularly consuming hazelnuts helps lower cholesterol and triglyceride levels. In one study, daily hazelnut consumption significantly decreased LDL (bad) cholesterol and improved artery health and inflammatory markers.

The healthy fats in hazelnuts, especially oleic acid, may also help regulate blood pressure.

A pile of hazelnuts. Illustration photo by Pixabay

3. Reducing cancer risk

Hazelnuts contain antioxidants and beneficial compounds that have been associated with a lower risk of certain cancers, including proanthocyanidins and vitamin E. Proanthocyanidins can protect cells from oxidative damage—a key factor linked to cancer development. Early research suggests hazelnut extracts may help prevent or treat various cancers, such as breast, liver, and colon cancer.

4. Reducing inflammation

Hazelnuts are abundant in healthy fats known for their anti-inflammatory properties. Regular consumption has been shown to significantly lower inflammatory markers, such as C-reactive protein (CRP), especially in individuals who are overweight or have high cholesterol.

While hazelnuts alone can’t eliminate inflammation entirely, including them in a balanced diet can help manage chronic inflammation.

5. Helping lower blood sugar levels

Oleic acid, the primary fatty acid in hazelnuts, is associated with improved blood sugar regulation, making hazelnuts a beneficial snack for individuals with or at risk for type 2 diabetes.

Additionally, regular nut consumption, including hazelnuts, has been linked to lower overall blood sugar levels.

6. Improving digestion

Hazelnuts provide a good amount of dietary fiber, which supports digestive health. According to Medical News Today, consuming fiber-rich foods like hazelnuts promotes regular bowel movements and helps prevent constipation.

7. Reducing weight gain

Recent research indicates that regular consumption of nuts, such as hazelnuts, may help limit weight gain. A 2018 study found that participants who regularly ate nuts were less likely to become overweight or obese compared to those who rarely consumed them.