2023-11-19 16:40:00
November 19, 2023, 5:40 p.m. | Reading time: 6 minutes
Hazelnuts are full of healthy fats, vitamins, minerals and phytochemicals. This unique nutrient profile results in a variety of health benefits, despite its high energy density. What’s more, they are also simply unbelievably delicious. Here are the reasons why you should reach for hazelnuts more often.
Although a hazelnut snack is high in calories, the high vitamin E content and the unsaturated fatty acids it contains have a positive effect on the heart and brain. We explain how healthy hazelnuts are, what nutritional values the nut has and who should avoid them.
Origin and provenance
The hazelnut bush originally comes from Europe and Asia Minor. Nowadays it can also be found in North America, as growing hazel (Corylus avellana) is quite easy. The birch tree can grow to a height of around three to seven meters after four to six years.
A special feature of the plant is that hazel blooms from February to April and is therefore one of the early bloomers known to allergy sufferers. The harvest, however, tends to take place in autumn, between September and October, which is why the hazelnut is available regionally until December.1
Nutrient profile of hazelnuts
Compared to pistachios, almonds and peanuts, hazelnuts have the highest energy density. The nuts owe this to their high fat content (approx. 60 percent), which should not be demonized directly, as it mainly consists of monounsaturated and polyunsaturated fatty acids. In addition to these “healthy fats”, the hazelnuts also provide plenty of protein with a proportion of around 12 percent, which can be particularly interesting for vegetarians and vegans. As if that wasn’t enough, they are also rich in digestive fiber.
You can find an overview of the nutritional values per 100 grams of hazelnuts here, with the recommendation for a serving being 28 grams:2
In addition to the macronutrients, hazelnuts also offer an incredible micronutrient profile: calcium, magnesium, zinc, iron, copper, selenium, B vitamins and vitamin E are included. The latter in particular stands out in hazelnuts compared to other nuts. A portion of around 20 nuts can be enough to cover the following daily requirements:
Hazelnuts are so healthy
Heart health
As already mentioned, hazelnuts are rich in unsaturated fatty acids, which have been proven to lower cholesterol levels and thus prevent cardiovascular diseases. Vitamin E, iron and zinc also have a positive effect on cardiovascular health.
For example, a clinical study from 2013 with 21 participants who suffered from elevated cholesterol levels showed that a four-week diet rich in hazelnuts (18 to 20 percent of daily energy from hazelnuts) improved various cardiovascular risk markers, such as LDL and HDL could. The effect was reversible – meaning it disappeared as soon as hazelnuts were no longer consumed.4
Brain Health
It is not for nothing that nuts are generally known as nerve food. This is thanks once again to the omega-3 fatty acids, but also to the high vitamin E content, niacin (vitamin B3) and magnesium. The so-called lecithin, which belongs to the group of phospholipids, is somewhat less known. These are important messenger substances for the brain that ensure that nerve signals are transmitted by stabilizing the shell of the nerve cells. All of this together leads to the assumption that hazelnuts increase memory and the ability to concentrate.5
In a mouse model, it was even shown that the positive effects of hazelnuts on brain health may protect against age-related neurodegenerative diseases.6 But this is not so easy to transfer to humans.
Weight management
Contrary to expectations, a high intake of hazelnuts does not automatically lead to weight gain, despite their high energy density. This was confirmed by a study with 24 participants who consumed 40 grams of hazelnuts daily for six weeks.7 On the contrary, it is even suspected that they can even help with weight regulation due to the high amount of fiber, as they ensure a longer-lasting feeling of satiety. However, the data available for this is rather sparse and does not exist explicitly for hazelnuts.
Antioxidant and anti-inflammatory properties
Hazelnuts contain relatively high levels of antioxidants, such as vitamin E, flavonoids and certain enzymes that can protect cells from damage caused by free radicals. The anti-inflammatory effects of vitamin E and the enzymes in question (manganese superoxide dismutase) have already been associated with positive effects on certain types of cancer.8 It is therefore reasonable to assume that hazelnuts could help against cancer. However, the latter has not yet been clearly proven in research. Isolated studies have only been able to suggest an effect of general nut intake on certain types and stages of cancer.9
Why you should eat the hazelnut shell
It is generally recommended to eat hazelnuts with the shell on, as this increases the shelf life of the nuts. In addition, the shell contains a large part of the nutrients, which is why roasting is not recommended if you want to enjoy all the benefits of the hazelnut. When storing, it is always best to keep them cool and dark, as peeled nuts can quickly form mold, especially at room temperature.
Are there any risks when eating hazelnuts?
Finally, hazelnuts contain allergens that can cause mild to severe reactions, not only in people with nut allergies. For example, anyone who suffers from hay fever or birch allergy can experience a so-called cross allergy and should avoid taking it to be on the safe side.10
Hazelnuts can enrich a healthy diet
Due to its unique nutrient profile, hazelnuts can enrich a healthy and balanced diet. The healthy fats, vitamins, minerals and antioxidants it contains can provide a variety of positive effects. Nevertheless, due to its high energy density, the nut should only be consumed in moderation and attention should be paid to proper storage and potential (cross-)allergies. In summary, the data still leaves gaps in some places, which is why the nut should not be seen as a panacea.
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