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Hazelnuts: 7 Evidence-Based Health Benefits

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You want to eat a hamburger, but the possible impacts of eating a hamburger on your health may be unsettling you, or you want to eat delicious ice cream, but the sweetener used in the ice cream may be putting a question mark in your mind.

It appears you should find a snack, which is not only tasty but also healthy. If so, nuts are the best option by far. They both appeal to your taste bud and are very healthy for your body.

Although almost all nuts are healthy, in today’s article, we are going to focus on hazelnuts and their amazing health benefits.

If you are one of those who enjoy eating hazelnuts, the evidence-based health benefits of hazelnut that we compiled in this article, will further motivate you to eat these nuts.


Hazelnuts Nutrition Value

Hazelnuts contain many essential vitamins, minerals, healthy fats and compounds for the human body. Therefore, they are obviously one of the healthiest nuts in the nut family.

The only thing that might appear as only downside of hazelnut is their slightly high-calorie content. But, hazelnuts definitely compensate for this (potential) downside by providing essential nutrients and healthy fats to your body.

According to the U.S Department of Agriculture, 100g of hazelnut contains:

In addition to them; hazelnuts are also rich in omega-6 and omega-9 fatty acids.


Health Benefits of Hazelnuts

Here are the 7 evidence-based health benefits of hazelnuts that we compiled for you.


1- Combat Free Radicals

Let’s start by explaining what free radicals can do to your body. Free radicals, according to MedicalNewsToday; are unstable atoms, damaging cells in the body, thus causing many illnesses such as heart attack, cancer and skin ageing.

Antioxidants are your body’s guardians against these harmful free radicals. In fact, your body’s cells naturally produce some antioxidants, however, foods are also needed to obtain other essential antioxidants such as vitamin C and Vitamin E, according to Harvard Health Publishing

As hazelnuts are packed with antioxidants, they are one of the best food choices if you want to boost the antioxidant level in your body.

Based on the findings of scientific research, it is safe to say that hazelnuts help the human body to neutralise free radicals by providing a significant amount of antioxidants. 

Add hazelnuts to your diet against free radicals, that can potentially cause serious health conditions.


2- May Help Manage Diabetes

Unfortunately, there is no cure for diabetes. As such, diabetic people have to manage their blood sugar levels with certain methods such as eating the right foods and getting insulin shots daily.

Not only hazelnut but also other nuts, especially tree nuts, are potentially conducive to diabetes treatment. 

In a study; researchers found that consumption of polyunsaturated fatty acids, which are highly available in hazelnuts, significantly decreased the fasting insulin levels in the participants.

In addition to polyunsaturated fatty acids, experts underline the importance of magnesium in the treatment of diabetes.

Hazelnuts contain both magnesium and polyunsaturated fatty acids. So, it is safe to say that hazelnuts are an ideal snack for diabetic people. 


3- Helps Digestion

We all, from time to time, experience digestive problems such as bloating, constipation, diarrhoeaetc. 

Although certain health problems can cause digestive problems, in general, the food choices we make are the main factor for the digestive problems in question.

Therefore, it is necessary to consume the right foods to keep these ailments at bay. 

According to experts, the most important nutrient for digestion is dietary fibre. This must be the reason why individuals are recommended to eat 25-30 grams of fibre daily in the Dietary Guidelines in the U.S.A.

As indicated earlier, 100 grams of hazelnuts provide you with roughly 10 grams of fibre. This equates to 1/3 of your daily dietary fibre requirement. 

Put it in a nutshell, hazelnuts can improve your bowel movement, therefore, minimise the risk of having digestive problems by providing dietary fibre.


4- Lower Cholesterol

High cholesterol levels can set the stage for serious medical conditions, including heart attack and stroke. To avoid these serious conditions to occur, it is necessary to lower (LDL) cholesterol, if it is high in the blood.

If you have high cholesterol, hazelnuts can be one of the best food choices for you.

In a comprehensive study ( 2016), researchers demonstrated the cholesterol-lowering effect of hazelnuts.

However, experts underline the importance of eating hazelnuts daily basis for lowering cholesterol levels rather than eating them occasionally in high quantities.

Add a handful of hazelnuts to your everyday diet to reduce your cholesterol level.


5- Support Heart Health

In one of the previous sections, we said hazelnuts combat free radicals, that can cause heart disease, thanks to their high antioxidant content. This is one way hazelnuts protect your heart health.

Furthermore, in the previous section, we have said hazelnuts lower high cholesterol levels, which is one of the strongest risk factors for heart attack. And, this is another way of hazelnuts protect your heart health.

To consolidate these claims, let’s refer to the study; where participants – who consume tree nuts 2 to 3 times a week for a year – showed a 13%-19% lower risk of total cardiovascular disease and 15–23% lower risk of coronary heart disease.

Taking into account all of these, it is a necessity to say that hazelnuts are heart-friendly nutrition.


6- Good For the Brain

Thiamine and Vitamin E, both found in hazelnuts, make hazelnuts a perfect choice to protect brain health.

Thiamine ( vitamin B1), has a key role in the maintenance of brain function. As such, it is normal to expect serious brain disorders to occur in the case of thiamine deficiency in the brain, according to a study.

Vitamin E, on the other hand, can protect brain health by reducing oxidative stress, according to Harvard University. In the same report, vitamin E is claimed to help people with Alzheimer’s continue to perform daily life functions

Therefore, especially after a certain age nut consumption can be great to maintain healthy brain functions.


7- Boost Sexual Performance

According to an article published on Dailymail; eating two handfuls of nuts, such as hazelnuts, almonds, and walnuts; can boost sexual performance in men.

Experts attribute the performance-boosting effects of nuts to their rich antioxidant content and other nutrients that improve blood circulation.


Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.

Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.

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