Hazelnut is a cob shaped nut, known for its soft and buttery taste. It has a fibrous coating, with a shell inside. Hazelnuts are produced extensively in European and American countries. Turkey is the major producer of hazelnuts. Hazelnuts can be consumed raw or roasted. Hazelnuts are used in the preparation of chocolates, sauces and truffles. Hazelnut butter is also prepared, which can be consumed as a spread. Its oil is also used for cooking. Hazelnuts are loaded with healthy nutrients and antioxidants. So, let’s have a look at the nutritional and health benefits of hazelnuts.

Health Benefits of Hazelnuts



Nutritional Benefits of Hazelnut

Hazelnut is a high calorie food, with the nut providing around 630 calories for 100 grams of its consumption. It is rich in carbohydrate and dietary fibre. It is filled with healthy fats. Monounsaturated fatty acid is found in high amount in hazelnuts. Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-E, Vitamin-K are present in hazelnuts. Minerals like calcium, iron and magnesium are also found in it.

Hazelnut for Healthy Heart

Hazelnuts are loaded with heart friendly nutrients. They are rich in mono-unsaturated fatty acids. Oleic acid is a kind of fat present in hazelnut which can lower LDL cholesterol and raise HDL cholesterol. Healthy mufa and pufa can prevent any deposits in the arteries and can reduce the amount of triglycerides. Vitamin-E in it can aid in strengthening the cardiovascular muscles.

Hazelnut promotes efficient Digestion

Digestive system can be kept healthy by its consumption. It contains high amount of dietary fibre. Hazelnuts act as laxative and can promote efficient bowel movement.

Hazelnuts combat Cancer

Alpha-tocopherol is a kind of Vitamin-E present in hazelnut. This nutrient is known to significantly cut the onset of bladder cancer. Even manganese and beta-sitosterol are some anti-cancer nutrients present in it, which prevent growth of cancer cells. Breast cancer and prostate cancer can be inhibited by consumption of these.

Source of Vitamin-B

Thiamine, riboflavin, niacin, pantothenic acid and folic acid are some of the Vitamin-B complexes found in hazelnut. These vitamins help in the process of disintegrating protein, carbohydrates and fat, thus proving energy. Vitamin-B is necessary in overall development of the nervous system. It can ward off anxiety and stress. Vitamin-B6 is required for the production of myelin, which plays an important role in increasing the efficiency of electrical impulse.

Hazelnuts strengthen Bones

Hazelnut is rich in manganese and folic acid. Hazelnut provides around 90% of the required daily intake. These two nutrients are required to prevent brittle bones, especially in postmenopausal women.

Other Health Benefits Of Hazelnuts

  • Proanthocyanidin in hazelnuts aid in preventing blood clotting and urinary tract infections.
  • Hazelnuts are healthy snacks. They can be consumed after workout as they provide ample amount of protein. Hazelnut can help develop lean muscles and improve strength.
  • High amount of Vitamin-E in it aids in protecting the skin from harmful rays and prevents wrinkles and premature aging.
  • Iron in hazelnut can help in increasing the haemoglobin count in the blood. Moreover, presence of copper in it helps in the proper absorption of iron in the body.

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