Hazelnuts Health Benefits: Hazelnuts are not only delicious but also healthy! Packed with valuable nutrients, they are not only the perfect nerve food – but they can also prevent cardiovascular diseases.
Hazelnuts can lower blood fat levels, break down bad cholesterol, and prevent cardiovascular diseases. They provide a lot of vitamin E, roughage, and unsaturated fatty acids and are ideal as food for the nerves.
While the nuts from Turkey used to be called fattening foods due to their high number of calories and their processing into nougat, there are now many reasons to regularly include the nut in your diet.
1. Vitamin E Bombs
Hard to believe, but true: Hazelnuts are real vitamin bombs. In addition to a whole range of B vitamins (especially biotin and thiamine), they also provide a lot of vitamin E. The B vitamins support metabolic processes such as cell respiration, are essential for the formation of neurotransmitters and energy production, and, as a pleasant side effect, strengthen they also our hair growth.
Vitamin E, which is present in large quantities in hazelnuts, is what is known as an antioxidant. These act as radical scavengers and prevent cell damage, are anti-inflammatory, and support our immune system. Just 50 grams of healthy nuts can cover the daily requirement of vitamin E. This means that with a handful of nuts a day we are already doing something good for our bodies.
2. Provide many unsaturated Fatty Acids
Fat is not just fat, because there are healthy and unhealthy fats that we consume throughout our diet. The unsaturated fatty acids belong to the group of healthy fats and are found in abundance in hazelnuts. They are stored less in body fat and at the same time stimulate our metabolism. They are long-term sources of energy and can therefore also prevent food cravings.
The so-called omega-n fatty acids can help reduce “bad” cholesterol (LDL cholesterol) and increase “good” cholesterol (HDL cholesterol). They also provide cardiovascular support and counteract the formation of blood clots. This means that the risk of a heart attack or stroke may decrease.
Alpha-linolenic acid and linoleic acid in particular have a positive effect on our fat metabolism. They are omega-3 and omega-6 polyunsaturated fatty acids and are vital for the immune system and brain function, as half of our brain tissue is made up of fat. They can have an anti-inflammatory effect and prevent the hardening of the arteries.
3. Prevent Cancer with Hazelnuts
A particularly positive property that hazelnuts have is their anti-cancer effect. Various studies have already confirmed the anti-cancer effect of the regular consumption of nuts. A diet containing nuts can reduce the risk of colon cancer by up to 24%, uterine cancer by up to 42%, and pancreatic cancer by up to 32%.
This can probably be explained by the increased activity of the protective enzymes catalase and superoxide dismutase in the treated cells during digestion. In addition, programmed cell death was induced by the digestion products in the treated cancer cells.
In addition, the consumption of nuts has a positive effect on the healing process of colon cancer. Researchers at Yale University were able to confirm that the risk of developing colorectal cancer again after an operation can be reduced if patients eat a handful of nuts every day.
The combination in which the nuts should be consumed in order to achieve an optimal effect has not yet been fully investigated. However, the anti-carcinogenic effect could be confirmed especially with tree nuts such as walnuts, pecans, almonds, and hazelnuts.
4. Hazelnut is food for the Nerves
Our brain activity also thanks us for eating hazelnuts, because they contain so-called lecithins. They are among the phospholipids and serve as important messengers in the brain and nervous system. Among other things, they are responsible for the generation and transmission of impulses in nerve cells. They are key components of the cell membrane and stabilize and strengthen the brain and nerve cells.
In combination with vitamin E and the substances magnesium and niacin also contained in hazelnuts, we can improve our concentration and memory. That means before the next big brain teaser, we can give ourselves and our brain a little help with a handful of hazelnuts.
5. Good for the figure: Have a high Fiber Content
Especially after the Christmas season, you would like to get rid of one or two kilos. The hazelnuts provide us with the ideal support. With 8.2 grams of fiber per 100 grams, they have a big effect. Fiber is important for our health and protects us from obesity, diabetes, high blood pressure, and heart attacks.
The roughage boosts our digestion, supports intestinal activity, and transports pollutants out of the body. Since they are among the indigestible carbohydrates, they increase the volume of food and quickly lead to a feeling of satiety, which prevents cravings. The already mentioned unsaturated fatty acids also stimulate the metabolism, which causes a further slimming effect. If that’s not even a reason to include hazelnuts in our menu more often!
6. Hazelnuts are the ideal source of Protein
If you want to push his or her muscle building, you should definitely consume enough proteins (also called protein). Because strength training sends stimuli to the growth of the muscles, which can only grow with sufficient protein intake.
But a protein-rich diet is not only important for athletes. Proteins are the building material of the body and therefore play an important role for us. Muscles, blood cells, organs, hormones, skin, bones, and tendons are largely made up of proteins.
They also ensure the transport of oxygen and fat and the formation of antibodies. Hazelnuts are a particularly good source of vegetable protein. With up to 12 grams of protein per 100 grams, they are true protein boosters and quickly replace one or the other fitness shake.
If all this is not enough for you, you should be convinced by the other healthy minerals and trace elements that are all found in hazelnuts. This includes a whole range of minerals, especially magnesium, phosphorus, and potassium, which ensure strong bones and teeth, muscle building, a healthy heart muscle, and the regulation of the electrolyte balance.
In addition, there is a large amount of the trace elements copper, manganese, iron, and zinc, which play a key role in metabolism, ensure that cells and organs are adequately supplied with oxygen, have an antioxidant effect, and are essential for blood formation. The nutrients in the hazelnut reduce the risk of cardiovascular disease and thrombosis