Hazelnut Nutrition Explained: Calories, Vitamins, and Everything in Between

The hazelnut is a popular nut in Western countries. Due to its rich nutritional content. When they are part of a balanced diet, they can provide various health benefits. Like weight loss, low cholesterol and a decrease in inflammation.

In this article, we will learn about how hazelnut supports good health from decreasing cholesterol levels to insulin resistance improvement.

What are hazelnuts?

Hazelnut is a unique brown-coloured nut. It belongs to the family of nuts. It can be taken in the form of dairy and confectionery products like milkshakes, pastries, coffee, cookies and spreads.  They are available in roasted, raw form. Turkey, Spain, and Portugal are the countries in which they are predominantly farmed. 

 Hazelnut nutrition

The nutritional profile of Hazelnuts is given below in the form of a table-

 Hazelnut Benefits

Full of Nutrients

Hazelnuts are full of nutrients. Although they are high in calories but include healthy fats. They also contain a decent amount of vitamin b6, folate, phosphorus, zinc and potassium. In addition it, they are a rich source of mono and polyunsaturated fats and contain a good amount of omega-6 and 9 fatty acids like oleic acid. 

Loaded With Antioxidants

Hazelnuts provide significant amounts of antioxidants. Antioxidants protect the body from oxidative stress that can damage cell structure and promote ageing, cancer and heart disease. The most abundant antioxidants in hazelnuts are known as phenolic compounds. They are proven to help reduce blood cholesterol and inflammation. They can be advantageous for the heart health and protect against the cancer. The majority of antioxidants present are helpful for the skin. However, this antioxidant content could decrease after the roasting process. 

Decrease Inflammation

Hazelnut is linked to decreased inflammation. Due to the presence of healthy fats. According to a study, eating hazelnuts affects inflammatory markers like high sensitivity c reactive protein in 21 people with high cholestrol levels. Although eating 60 grams of hazelnuts every day for 12 weeks helps to reduce the inflammatory markers in overweight and obese people.

Easy to Add to Your Diet

Hazelnuts can be incorporated into the diet as a healthy snack. It can be purchased raw, roasted, sliced or grounded. It seems that people prefer sliced and whole hazelnuts. Due to the high percentage of antioxidants for the skin. This can be done through kernels baking for 10 minutes which makes the skins easier to peel. Peeled hazelnuts can be ground to make flour to bake or to make hazelnut butter. Moreover, hazelnuts can be coated with chocolates like a sweet treat. 

Improve Heart Health

These nuts provide healthy, cholesterol-free unsaturated fats. Oleic acid is an unsaturated fatty acid that can reduce LDL levels while elevating HDL. Hazelnuts provide half the recommended magnesium content in just one cup. The level of calcium is significantly regulated by magnesium.

Reduce Cancer Risk

Cancer prevention is an additional benefit of hazelnuts. Hazelnuts include alpha-tocopherol, a type of vitamin E that is high in antioxidants. Killing the free radicals in the body that destroy cell DNA lowers the risk of cancer. 

How to include hazelnuts in the diet?

Below are a few ways to include hazelnuts in your diet-

• It can be included as a spread for breakfast

• Hazelnut is available in powdered form and can be made into nutritious flour. It is an excellent substitution for the wheat flour. 

• Use it as cooking oil which can be nutritious. And a great alternative to the commercially available oils in the market. 

• Hazelnuts can be consumed raw also. This helps to reduce hunger and keep the energy levels high all day. It can be roasted also for a sweet flavour. 

• Hazelnut chocolate spread can be consumed. It should be consumed in moderation due to the high sugar content available in it. 

Hazelnut side effects

In most cases, consuming hazelnuts in moderation is safe. However, some people have severe hazelnut allergies and have experienced life-threatening respiratory issues.

One of the common nut allergies is hazelnut sensitivity. These nuts can be frequently used in cookies, chocolates and pastries. People with oral allergy syndrome can have mild reactions to hazelnuts. But there is a chance of more severe reactions for people who are especially highly sensitive to the allergen in hazelnuts. 

Conclusion

Hazelnuts are rich in vitanins, minerals, healthy fats and many other nutrients. They also improve the blood sugar levels, controls blood pressure and reduces inflammation. Hazelnuts are a wonderful and delectable source of nutrients that are easy to include in our diet.

 FAQs

1. How many hazelnuts should you eat a day?

The suggested daily intake of hazelnuts is one serving. There are about 15 to 20 hazelnuts per day. Hazelnuts should only be consumed in accordance with the recommended daily allowance due to their high calorie and nutritional content. Eating hazelnuts every day is the best way to reap the health benefits.

1. Does hazelnut make you fat?

Adequate hazelnut intake won't make you gain weight. Hazelnuts contain dietary fibres that aid in bowel movement and weight loss. It increases the body's antioxidants, which help in weight control.

2. Can I eat raw hazelnuts?

Hazelnuts can be eaten raw. When consumed raw, Hazelnuts taste delicious, but the flavour becomes sweeter when they are roasted.

3. Can we eat hazelnuts every day?

Consuming hazelnuts regularly would provide the most health benefits while providing fewer calories overall. 

4. What are main nutrients found in hazelnut?

Hazelnuts are rich in healthy fats, protein, fiber, vitamins E and B6, folate, magnesium, and antioxidants.

5. Are hazelnuts good for heart health?

Yes! Hazelnuts contain monounsaturated fats and antioxidants that help reduce bad cholesterol and support heart health.

6. Are hazelnuts safe for people with nut allergies?

No, hazelnuts can trigger allergic reactions in people with tree nut allergies. Always consult a doctor before consuming them.

7. How do hazelnuts benefit brain health?

They contain vitamin E, folate, and healthy fats that support cognitive function and may help reduce the risk of neurodegenerative diseases.

8. Are raw or roasted hazelnuts healthier?

Raw hazelnuts retain more nutrients, but roasting enhances flavor. Choose dry-roasted over oil-roasted to avoid extra calories.

9. Do hazelnuts contain protein?

Yes, hazelnuts are a good plant-based protein source, making them beneficial for vegetarians and vegans.

10. Can hazelnuts help manage blood sugar levels?

Yes, their fiber and healthy fats help regulate blood sugar and may improve insulin sensitivity.

11. What is the best way to store hazelnuts?

The hazelnuts can be stored in a airtight container in cool, dry place or refrigerate them to prevent rancidity.