Hazelnuts are a delicious and versatile snack that make a great addition to any diet. One serving of roasted hazelnuts, which is 30 grams or about a handful, contains approximately 194 calories. However, the nutritional value of hazelnuts goes far beyond just their calorie count.

In addition to being a good source of healthy fats, hazelnuts are also rich in fiber, protein, and a variety of vitamins and minerals. For example, a single serving of roasted hazelnuts provides 4 grams of protein, 3 grams of fiber, and significant amounts of vitamin E, magnesium, and copper.

Let's take a closer look at some of the many health benefits of hazelnuts and why you might want to consider incorporating them into your diet today.

About Hazelnuts

Hazelnuts, also known as filberts, are the nut of the hazel tree. They originated in Asia and Europe but are now grown around the world, including in the United States, Turkey, and Italy. Hazelnuts have been used for centuries as both a food and a medicine. In traditional medicine, hazelnuts have been used to treat everything from coughs and asthma to skin irritations and menstrual problems. Today, hazelnuts are most commonly consumed as a snack or ingredient in various foods, such as baked goods, spreads, and chocolate.

Nutritional Value

As mentioned above, hazelnuts are a good source of healthy fats, fiber, protein, and various vitamins and minerals. Here is a breakdown of the nutritional content of a 30 gram serving of roasted hazelnuts: - calories: 194 - Total fat: 18 grams, including 1.2 grams of saturated fat

Health Benefits

Eating hazelnuts on a regular basis has been linked to a number of health benefits, including: - Lowering cholesterol levels: Hazelnuts contain high levels of monounsaturated and polyunsaturated fats, which have been shown to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the body. - Improving heart health: In addition to lowering cholesterol levels, the healthy fats in hazelnuts can help improve other markers of heart health, such as blood pressure and triglyceride levels.

Hazelnuts and Weight Loss

Despite their high calorie content, hazelnuts can actually be beneficial for weight loss when consumed in moderation. This is because they are rich in fiber and protein, two nutrients that can help you feel full and satisfied for longer periods of time. Additionally, the healthy fats in hazelnuts can help promote good cholesterol levels and reduce inflammation in the body, both of which are important for maintaining a healthy weight. To incorporate hazelnuts into your weight loss plan, try using them as a topping for salads, adding them to homemade trail mix, or enjoying them as a snack on their own in small portions.

Hazelnuts and Heart Health

The healthy fats, fiber, and various nutrients present in hazelnuts all contribute to their potential heart health benefits. Some research has shown that consuming hazelnuts regularly may help reduce the risk of heart disease by improving cholesterol levels, reducing inflammation, and lowering blood pressure. Additionally, hazelnuts contain a type of antioxidant known as proanthocyanidins, which can help protect the cells in your body from damage. To reap the heart health benefits of hazelnuts, try incorporating them into a heart-healthy diet that emphasizes whole grains, fruits and vegetables, lean proteins, and healthy fats.

Hazelnuts and Brain Health

The healthy fats, fiber, vitamins, and minerals in hazelnuts may all contribute to improved brain function and cognitive health. For example, hazelnuts are a good source of vitamin E, which has been linked to improved memory and cognitive function in some studies. Additionally, the antioxidants present in hazelnuts can help protect the brain from oxidative stress, which can contribute to the development of conditions like Alzheimer's disease and other forms of dementia. To support brain health with hazelnuts, try incorporating them into a well-rounded diet that emphasizes nutrient-rich whole foods.

Hazelnuts and Skin Health

The antioxidants and healthy fats present in hazelnuts may help promote healthy skin by protecting it from damage and supporting collagen production. Collagen is a protein that is important for skin elasticity and firmness. Additionally, hazelnuts are a good source of vitamin E, which has been linked to improved skin health in some studies. To support healthy skin with hazelnuts, try incorporating them into a diet that is rich in other nutrient-dense foods, such as fruits, vegetables, and healthy fats.

Hazelnuts and Digestive Health

The fiber content of hazelnuts makes them a great addition to any diet for digestive health. Fiber can promote regular bowel movements and prevent constipation, as well as contribute to feelings of fullness and satiety. Additionally, some research has shown that hazelnuts may contain certain compounds that can help promote the growth of beneficial gut bacteria, which play an important role in digestive health. To support digestive health with hazelnuts, try incorporating them into your diet in a variety of ways, such as adding them to smoothies, oatmeal, or yogurt.

Hazelnuts and Bone Health

Hazelnuts are a good source of several minerals that are important for bone health, including calcium, magnesium, and phosphorus. These minerals all play a role in the development and maintenance of strong bones. Additionally, hazelnuts contain vitamin K, which is essential for bone health and may help reduce the risk of fractures and osteoporosis. To support bone health with hazelnuts, try incorporating them into a diet that is rich in other bone-building nutrients, such as leafy green vegetables, dairy products, and fortified foods.

Hazelnut Recipes

Looking for some creative ways to incorporate more hazelnuts into your diet? Here are a few delicious recipe ideas to try: - Roasted hazelnut butter: Blend roasted hazelnuts in a food processor until smooth and creamy for an easy and delicious nut butter. - Hazelnut-crusted chicken: Combine ground hazelnuts with breadcrumbs and seasonings to create a crispy crust for baked or fried chicken.