7 Benefits of Hazelnuts

1. Supporting healthy bowel movements

Hazelnuts are a good source of dietary fiber. Eating plenty of fiber encourages regular bowel movements and helps prevent constipation.

2. Reducing weight gain

According to recent research, eating nuts may help some people to gain less weight.

A 2018 study found a link between nut consumption, reduced weight gain, and a lower risk of obesity. In the study, participants who ate more nuts were less likely to become overweight than those who did not.

3. Protecting against cell damage

Hazelnuts are rich in antioxidants, which are compounds that protect against the oxidation of cells. They reduce the extent of cell damage from free radicals.

4. Lowering cholesterol

Eating hazelnuts may help reduce cholesterol.

A 2013 study found that a hazelnut-rich diet decreased participants’ levels of low-density protein cholesterol. This type of cholesterol can increase the risk of heart problems.

5. Improving insulin sensitivity

Eating a nut mix that includes hazelnuts may help improve insulin sensitivity.

A small 2011 trial found that eating a 30-g nut mix that contained 7.5 g of hazelnuts every day improved participants’ insulin sensitivity over 12 weeks.

6. Supporting heart health

Hazelnuts may help to promote a healthy heart.

A 2013 study found that eating a hazelnut-rich diet may improve cardiovascular risk biomarkers, potentially lowering the risk of heart problems.

7. Reducing inflammation

Eating hazelnuts may help to ease inflammation.

A 2013 study found that eating a hazelnut-rich diet reduced signs of inflammation among participants.

However, another study found the change in inflammatory markers after eating hazelnuts to be insignificant.

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