In general, eating 29 to 69 grams of hazelnuts per day has been linked to improvements in heart health parameters ( 17). Moreover, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in hazelnuts seems to help normalize blood pressure ( 21). Other studies have shown similar effects on heart health, with results demonstrating lower blood fat levels and increased vitamin E levels ( 14, 18, 19, 20). Moreover, a review of nine studies including over 400 people also saw reductions in bad LDL and total cholesterol levels in those who ate hazelnuts, while good HDL cholesterol and triglycerides remained unchanged ( 17). Participants also experienced improvements to artery health and inflammation markers in the blood. The results showed that cholesterol, triglycerides and bad LDL cholesterol levels were reduced ( 16). One month-long study observed 21 people with high cholesterol levels who consumed 18–20% of their total daily calorie intake from hazelnuts. In hazelnuts, the high concentration of antioxidants and healthy fats may increase antioxidant potential and lower cholesterol levels in the blood ( 14, 15). It is best to eat hazelnuts whole and unroasted to ensure you get the highest concentration of antioxidants.Įating nuts has been shown to protect the heart ( 13). Summary Hazelnuts are rich in phenolic compounds that have been shown to increase antioxidant protection in the body. Therefore, it is recommended to consume whole, unroasted kernels with the skin rather than peeled kernels, either roasted or unroasted ( 11). However, this antioxidant content could decrease after the roasting process ( 10, 11, 12). The majority of the antioxidants present are concentrated in the skin of the nut. They could also be beneficial for heart health and protecting against cancer ( 6, 7, 8).Īn 8-week study showed that eating hazelnuts, with or without the skin, significantly decreased oxidative stress compared to not eating hazelnuts, which caused no effects ( 9). They are proven to help decrease blood cholesterol and inflammation. The most abundant antioxidants in hazelnuts are known as phenolic compounds. Hazelnuts provide significant amounts of antioxidants.Īntioxidants protect the body from oxidative stress, which can damage cell structure and promote aging, cancer and heart disease ( 4, 5). Additionally, they have a high content of omega-6 and omega-9 fatty acids. Summary Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper. ![]() However, hazelnuts contain phytic acid, which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts ( 3). Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.Īdditionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid ( 1, 2).įurthermore, a one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the DV ( 1). One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains ( 1): Although they are high in calories, they are loaded with nutrients and healthy fats.
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