What are the health benefits of hazelnuts?

Estimated reading time: 7 minutes 18 seconds

When we look for healthy snacks, nuts are not usually the first thing that comes to mind. We tend to think of hazelnuts as a food to add to chocolate spreads or desserts such as cookies and cakes. However, this crunchy nut is a storehouse of vitamins and minerals that support a healthy life in many areas, from heart health to weight management.

In this article, we put hazelnuts under the spotlight and address your questions about them. Let’s start if you are ready!

Which vitamins and minerals are found in hazelnuts?

As well as being a delicious snack, hazelnuts are a rich source of nutrients that help maintain good health. Hazelnuts, which also help people easily reach the micronutrient intake they need daily, have an immune system-strengthening effect. Let’s take a closer look below at the vitamins and minerals contained in hazelnuts, which are part of a healthy nutrition program:

• Vitamin E: Hazelnuts are a rich source of vitamin E, which is a powerful antioxidant and supports skin health.
• B Vitamins: Hazelnuts contain various B vitamins, especially folate (B9), thiamine (B1), and vitamin B6, which contribute to energy metabolism and brain function.
• Magnesium: Essential for muscle function, nerve activity, and bone health, magnesium is found in significant amounts in hazelnuts.
• Copper: Hazelnuts are rich in copper, which supports iron absorption, energy production, and immune function.
• Manganese: Hazelnuts play a role in blood clotting and calcium absorption and also help in the formation of mineral connective tissue, bones, and sex hormones.
• Iron and Zinc: Although in smaller amounts, hazelnuts also contain iron for red blood cell production and zinc for immune system support.

What are the health benefits of hazelnuts?

Rich in nutrients, hazelnuts can contribute positively to health when included in a healthy diet program in appropriate amounts. The benefits that hazelnuts can provide are mainly due to their healthy fats, antioxidants, fiber, and various micronutrients.

Being a rich source of vitamin E, hazelnuts can help reduce inflammation in the body. It is also known to have benefits such as its effect on brain health, maintaining cholesterol balance, facilitating digestion, and maintaining healthy blood sugar levels.

Are hazelnuts beneficial for heart health?

Research has shown that hazelnuts are a nutrient that contributes positively to heart health. When consumed in appropriate amounts, they can help improve cardiovascular indicators, especially due to their healthy fat content, antioxidants, and anti-inflammatory properties. They are also known to protect and raise good cholesterol (HDL) and lower bad cholesterol (LDL). This balance supports healthy blood flow, helping to reduce the risk of plaque formation in the arteries.

The high vitamin E content in hazelnuts protects the heart and blood vessels from oxidative stress caused by an imbalance between free radicals and antioxidants. Hazelnuts, which are also rich in magnesium and potassium, also support the maintenance of normal blood pressure levels.

As a result of all this, it is possible to say that including hazelnuts in the diet as part of a heart-friendly diet will support long-term cardiovascular well-being.

Can hazelnuts help with weight management?

Fibrous foods are an integral part of diet programs designed for weight loss. The reason for this is that fibers also take up a significant space in the stomach for a long time due to their intense water-keeping properties and reduce the desire to eat again because the stomach is not emptied during this time. If we add to the feeling of satiety it creates for a long time that fiber foods are low-calorie foods, it is better understood why these fibrous foods are at the top of diet lists.

In terms of calories, hazelnuts are a serious source of energy. In this respect, at first glance, it may not be considered a suitable food to support weight loss. However, the combination of healthy fats, protein, and fiber makes hazelnuts a very satisfying food. Therefore, when consumed in the right amounts, hazelnuts can help a person stay full for a long time and reduce unnecessary calorie intake throughout the day. In addition, the protein content in hazelnuts supports lean muscle mass and contributes to a stable metabolic rate. However, it should be noted that portion control is important in hazelnut consumption. Hazelnuts are not a low-calorie food and should be consumed in moderation.

Are roasted hazelnuts or raw hazelnuts more beneficial?

Although they differ in terms of nutrient profile and antioxidant content, both raw and roasted hazelnuts are beneficial for health. The choice between the two is often driven by personal nutritional needs and taste preferences.

We have already mentioned that hazelnuts are rich in vitamins and minerals. However, some antioxidants and vitamin E in hazelnuts are heat-sensitive compounds. Therefore, when hazelnuts are consumed raw, all natural nutritional content is preserved. However, when hazelnuts are consumed in this way, they may not give the flavor they give when consumed roasted. For this reason, consuming hazelnuts by roasting has also become quite common. For those who do not want to give up both flavor and nutritional values, hazelnuts can be consumed by roasting them slightly at low heat. This allows the hazelnut’s flavour to develop and retains most of its nutritional value.

On the other hand, if roasted too much, the nutritional values of hazelnuts can deteriorate significantly, and unhealthy oils may appear. It is, therefore, important to find the balance between these two options. Roasting hazelnuts over a gentle heat makes for a tasty and healthy snack.

How can hazelnuts be included in daily meals?

Hazelnuts, a versatile food, can be consumed in various ways during the day. With their pleasant crunch, hazelnuts can be consumed in sweet or salty recipes or alone and can be a very healthy food when consumed in the right quantities. Below, we list our suggestions for adding hazelnuts to your daily routine:

• Morning meals: Add to oatmeal, yogurt, or smoothie bowls for a nutritious and crunchy topping.
• Snacking: Instead of reaching for high-calorie foods when you’re hungry, you can satisfy your hunger with 5-6 raw or lightly roasted nuts.
• Baking: Try them in muffins, bread, or homemade granola bars for extra flavor and nutrition.
• Desserts: Hazelnut pieces can be used as the perfect topping for a sweet dessert like Ashura or in ice cream.
• Hazelnut spread: Spread hazelnut spread on toast and enhance the flavor with a little touch of hazelnut pieces.

By experimenting with different preparations, hazelnuts can easily become a tasty staple in a balanced diet.