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Promote Heart Health
Tree nuts are a well-known combatant in the fight against
heart disease, and hazelnuts are no exception. There are a handful of vitamins
and minerals found in hazelnuts that promote heart health. Aside from being a
great source of fibre, they contain a large amount of monounsaturated fatty
acids, which help to reduce LDL cholesterol (the “bad” kind) and increase HDL
cholesterol (the “good” kind).
Studies conducted by the American Society for Nutrition and
published in the European Journal of Nutrition showed that diets high in
hazelnuts and other tree nuts resulted in lowered LDL cholesterol, reduced
inflammation and improved blood lipids. The American Heart Association also
recommends that, for optimum heart health, the majority of the daily fats that
individuals should consume should be monounsaturated fats, which are the same
found in hazelnuts.
Hazelnuts also contain a considerable amount of magnesium,
which helps to regulate the balance of calcium and potassium and is crucial to
blood pressure.
Help Manage Diabetes
When planning a diabetic diet plan, it’s important to focus
on choosing monounsaturated fats over trans fats or saturated fats. Hazelnuts
are a great source of these good fats, and eating recommended portions of
hazelnuts as a substitute for more damaging,”bad” fat foods is a great way to
ensure you gain the benefits of good fats without worrying about gaining
additional weight.
In a 2015 study published in the American Journal of
Clinical Nutrition, an interesting result occurred regarding how diabetics
reacted when supplementing their daily diets with tree nuts. Like other
studies, it was concluded that individuals introduced to heightened nut
consumption in their diets experienced lowered cholesterol levels. The
surprising variable was that higher nut doses provided a stronger effect on
diabetics, doing more to lower blood lipids than for non-diabetics.
Diabetics with high cholesterol should consider adding
hazelnuts and other tree nuts to their daily diets. Proven to improve glucose
intolerance, hazelnuts’ high levels of manganese are also helpful in the fight
against diabetes when used as a diet supplement. Hazelnuts are also a great source of
magnesium, which has been proven to decrease the risk for diabetes.
Filled with Antioxidants
Hazelnuts have many vitamins and minerals that are powerful
antioxidants. Antioxidants wipe out damaging free radicals in the body and help
prevent major disease and illness like cancer and heart disease. Hazelnuts are
a great source of vitamin E, which helps to fight aging and disease by reducing
inflammation.
One serving of hazelnuts can also provide almost an entire
day’s amount of manganese, which is not an antioxidant but is a huge
contributor to enzymes that are. Hazelnuts also have the highest content of
proanthocyanidins (PACs), a class of polyphenols that give foods like red wine
and dark chocolate their “astringent mouth feel” compared to other nuts.
Studies have shown how PACs have a significantly higher
level of antioxidant activity compared to others like vitamin C and vitamin E,
which only work in certain environments.
They also are shown to fight aging and help stave off
disease. PACs are also found in cranberries and known for their ability to
treat urinary tract infections, which is why it’s common to drink cranberry
juice at the onset of a UTI. To get the
most antioxidants from hazelnuts, it’s best to consume them with the skins
present.
Boost the Brain
Hazelnuts should be considered a brain-boosting powerhouse.
They’re full of elements that can improve brain and cognitive function and help
prevent degenerative diseases later in life. Because of high levels of vitamin
E, manganese, thiamine, folate, and fatty acids, a diet supplemented with
hazelnuts can help keep your brain sharp and working at its best, making
hazelnuts excellent brain foods.
Higher levels of vitamin E coincide with less cognitive
decline as individuals age and can also have a major role in preventing and
treating diseases of the mind like Alzheimer’s, dementia and Parkinson’s.
Manganese has been proven to play a major role in the brain activity connected
to cognitive function as well.
Thiamine is commonly referred to as the “nerve vitamin” and
plays a role in nerve function throughout the body, which plays a key role in
cognitive function. It’s also why thiamine deficiency can be damaging to the
brain. The high levels of fatty-acids and protein help the nervous system and
also help to combat depression.
In a recent study published in Nutritional Neuroscience,
hazelnuts were tested for their neuroprotective qualities. When provided as a
dietary supplement, hazelnuts were able to improve healthy aging, improve
memory and hinder anxiety.
Hazelnuts are also folate foods. Known for its importance
for spine and brain development during pregnancy, folate also helps slow
brain-related degenerative disorders in older adults.
Help Prevent Cancer
Thanks to hazelnuts’ high number of antioxidants, they’re
important cancer-fighting foods. Vitamin E is the most notable as a
cancer-prevention supplement. Studies have shown vitamin E’s capabilities for
decreasing risk for prostate, breast, colon and lung cancers, while also
preventing the growth of mutations and tumors. Vitamin E has also shown
possibilities of aiding in multi-drug resistance reversal and cancer
treatments.
In other studies, manganese complexes were found to exhibit
potential anti tumor activity. For example, research conducted by the School of
Chemistry and Chemical Engineering at Jiangsu University in China and published
in the Journal of Inorganic Biochemistry found that manganese complex could be
a “potential antitumor complex to target the mitochondria.”
There’s also growing evidence that thiamine may have
anticancer properties, but more research is needed to confirm this belief.
Combat Obesity
Hazelnuts are great stimulants for healthy metabolism in the
body. Individuals who consume high amounts of tree nuts show higher levels of
weight loss due to a boost in metabolism. Thiamine plays a major part in
maintaining a healthy metabolism. It helps convert carbs into glucose, which is
the source of energy that the body uses to operate. Thiamine also has a hand in
producing new red blood cells, which are optimum in maintaining energy.
Evidence also suggests that manganese may be able to reduce
weight in obese or overweight individuals, presumably because of its ability to
improve digestive enzymes.
The protein, fiber and high fat composition of hazelnuts
provide a heavier sensation of fullness, which prevents overeating and keeps
you satisfied for longer. As we already discovered, hazelnuts are great sources
of “good” fats, which places them in a category of healthy snacks and meal
ingredients that can combat obesity.
Contribute to Healthy Skin and Hair
The robust amount of vitamin E in hazelnuts can contribute
to maintaining healthy skin and hair by improving moisture and elasticity.
Vitamin E’s antioxidant capabilities can help prevent damage from UV rays or
cigarette smoke, along with other things that can result in skin cancer or
premature aging.
It also helps improve circulation and reduce inflammation.
Vitamin E is has been shown to help treat scars, acne and wrinkles as well,
thanks to its ability to regenerate skin cells.
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