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Hazelnut helps reduce inflammation, prevent cancer and control blood sugar levels

Image by Monika Grabkowska in Unsplash

Hazelnut is a nut belonging to the species Corylus avellana, originating in Europe, Asia Minor and part of North America. The hazelnut nut falls out of the shell when ripe, about seven to eight months after pollination. The seed core is edible and eaten raw, roasted, ground, in paste, flour or oil. Like other oilseeds, hazelnuts are rich in nutrients and have a high content of proteins, good fats, vitamins and minerals. Check out six benefits:

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Hazelnut Benefits

1. Rich in nutrients

Hazelnuts have a great nutritional profile. Although it's high in calories, it's loaded with nutrients and healthy fats. About 20 hazelnuts or 28 grams of hazelnut contains:

• Calories: 176
• Total fat: 17 grams
• Protein: 4.2 grams
• Carbohydrates: 4.7 grams
• Fiber: 2.7 grams
• Vitamin E: 21% of the RDI (Recommended Daily Intake)
• Thiamine: 12% of the IDR
• Magnesium: 12% of the IDR
• Copper: 24% of the RDI
• Manganese: 87% of the RDI

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In addition, hazelnut contains vitamin B6, folate, phosphorus, potassium, zinc and is a source of mono and polyunsaturated fats, with a good amount of omega-6 and omega-9 fatty acids, such as oleic acid (1 ,2 ).

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The same amount of hazelnuts (28 grams) plus 11.2 grams of dietary fiber, which represents 11% of the RDI. However, hazelnuts contain phytic acid, which reduces the absorption of some minerals, such as iron and zinc (see study about it here: 3).

2. Contains antioxidants

Antioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer and heart disease (see studies on this here: 4, 5).

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The most abundant antioxidants in hazelnuts are known as phenolic compounds. They help reduce blood cholesterol and inflammation, being beneficial for the heart and fighting cancer (see studies about it: 6, 7, 8)

An eight-week study showed that eating hazelnuts, with or without the skin, significantly decreases oxidative stress. Most of the antioxidants present are concentrated in the walnut's skin. However, this antioxidant content may decrease after the roasting process (see studies about it here: 9, 10, 11)

3. Good for the heart

One study concluded that eating hazelnut protects the heart. That's because the high concentration of antioxidants and healthy fats can increase antioxidant potential and lower blood cholesterol levels (see studies on this: 12, 13)

A one-month study of 21 people with high cholesterol levels who had 18 to 20% of their total daily caloric intake from hazelnuts showed that cholesterol levels were reduced, triglycerides and bad LDL cholesterol levels were reduced. Participants also showed improved artery health and blood markers of inflammation.

In addition, a review of nine studies, including more than 400 people, also found reductions in bad LDL and total cholesterol levels in those who ingested hazelnut, while good HDL cholesterol and triglycerides remained unchanged.

Other studies have shown similar effects on heart health, with results demonstrating lower blood fat levels and increased levels of vitamin E (see the related studies here: 14, 15, 16, 17).

In addition, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium helps to normalize blood pressure, according to another study. Overall, according to one study, eating 29 to 69 grams of hazelnuts a day has been associated with improvements in heart health parameters.

4. Prevents cancer

The high concentration of antioxidant compounds, vitamins and minerals in hazelnut gives it anti-cancer properties (see study about it here: 18). In addition, hazelnuts are rich in vitamin E, another powerful antioxidant that provides protection against cell damage that can cause cancer (see study about it here: 19)

Twenty hazelnut units provide 87% of the manganese IDR. And manganese helps the functions of specific enzymes that can reduce oxidative damage and lower the risk of cancer (see studies on this: 18, 19)

Some test-tube studies have shown that hazelnut extract may be beneficial in the treatment of cervical, liver, breast and colon cancer (see studies on this: 20, 21)

5. It can decrease inflammation

One study investigated how hazelnut consumption affects inflammatory markers, such as high-sensitivity C-reactive protein, in 21 people with high cholesterol levels. Participants showed a significant reduction in inflammation after four weeks after a diet in which hazelnut represented 18 to 20% of total caloric intake.

In addition, eating 60 grams of hazelnuts every day for 12 weeks helped reduce inflammatory markers in overweight and obese people, according to another study.

Similarly, 50 people with metabolic syndrome experienced a decrease in inflammation after consuming 30 grams of a raw walnut combination - 15 grams of walnuts, 7.5 grams of almonds and 7.5 grams of hazelnuts - for 12 weeks, at comparison with a control group (see study here).

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However, most studies conclude that eating hazelnuts alone is not enough. To reduce inflammation, it's also important to follow a calorie-controlled diet.