A heavenly dessert topped with fresh, salty hazelnuts or a warm hazelnut latte is an irresistible treat. The sugar may not be healthy, but the hazelnuts may be just what the doctor ordered. Hazelnuts are demonstrating some interesting health properties that could make them an ideal snack food. What are the health benefits of hazelnuts?
Health Benefits of Hazelnuts
- They Contain Good Fats
While some types of fats aren’t heart healthy, hazelnuts are an excellent source of polyunsaturated and monounsaturated fats that help to protect heart health. Hazelnuts are known for their high concentration of oleic acid, the same type of “good” fat that gives olive oil its beneficial properties. Oleic acid has been shown to lower levels of LDL (the bad cholesterol) and raise HDL’s (the good cholesterol). This makes these tasty nuts a heart-healthy, satisfying choice for snacking.
- They May Prevent Cataracts
A study in rats showed that hazelnuts prevented the formation of cataracts when the rats were exposed to low doses of a medication known as doxorubicin. It’s unclear whether this is applicable to humans, but it shows the amazing health properties of this common nut.
- They’re Rich in Phytochemicals
Snacking on hazelnuts fortifies the body with a variety of phytochemicals including proanthocyanidins, quercetin, and kaempherol. The proanthocyanidins are the same flavonoids that give green tea and red wine their health benefits. Proanthocyanidins have shown the potential to protect brain health, improve circulation, and even relieve allergy symptoms. Hazelnuts are one more way to get these powerful benefits.
- They’re High in Protein and Fiber.
A cup of chopped hazelnuts has a whopping seventeen grams of protein and eleven grams of fiber. They’re a good alternate protein source for those who don’t eat meat, although other forms of vegetarian protein are needed to provide a complete source of essential amino acids. One caveat, hazelnuts are dense in calories, so they shouldn’t be eaten in excess. A handful a day is enough to get the health benefits.
- They’re Rich in Vitamins and Minerals
Hazelnuts are an excellent source of vitamin E as well as the B vitamins including folate. They’re also a good source of potassium, calcium, and magnesium which help to maintain a healthy blood pressure. A cup of hazelnuts supplies a third of the daily iron requirements.
There’s lots to love about this tasty, heart healthy nut. They’re a great alternative to potato chips, pretzels, and other less nutritious snack options. Keep a pack on hand for when the next “snack attack” hits.
References:
Med Sci Monit. 2005 Aug;11(8)
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