Hazelnuts Nutrition Facts and Health Benefits

Hazelnuts, also called filberts, are delicious nuts that can be used in various ways due to their small size and high nutrient density.

Given that it has the highest concentration of vitamin E among nuts, it is an effective antioxidant source. It also contains a lot of vitamin K and B vitamins.

The protein and fiber content are both quite high. Its high fiber content makes bowel movements more regular and aids in maintaining a healthy weight.

Furthermore, the majority of its calories come from healthy fats. It’s a great way to keep your heart healthy because of its abundance of plant-based omega-3.

Thanks to the copper and manganese it contains, it plays a significant role in reducing inflammation and ensuring that the nervous system works in the proper manner.

There are various ways of consuming hazelnuts; they can be consumed raw alone or added to cakes and cookies. When it is passed through a high-speed blender, it releases its oil and can be consumed as a spreadable hazelnut paste.

When it comes to health benefits, consuming hazelnuts raw is preferable because roasting them can reduce their antioxidants.

Hazelnuts Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of hazelnuts:

• Energy: 628 calories
• Carbs: 16.7 grams
• Sugar: 4.34 grams
• Fiber: 9.7 grams
• Protein: 15 grams
• Fat: 60.8 grams
• Saturated Fat: 4.46 grams

Jump to a section where you can learn more about hazelnuts nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Hazelnuts

Thanks to a significant amount of specific vitamins and minerals, hazelnuts could provide several health benefits.

Continue reading to discover the potential benefits of consuming hazelnuts.

They May Boost Protection Against Bacteria and Viruses

Vitamin E plays a key role in immune functions. It can protect us against infections by stimulating the activities of the blood cells against bacteria and viruses. It can also improve skin health by promoting the formation of collagen, which forms the basic structural matrix of the body tissues.

It is a powerful natural antioxidant that can protect the body against the damage caused by free radicals. It is especially important for reducing the damage caused due to exposure to radiation and cigarette smoke.

Vitamin E is also important for maintaining healthy eyesight.

An inadequate supply of vitamin E can increase the risk of eye conditions such as cataracts, retinal degeneration, and macular edema.

Vitamin E is also needed for the growth of hair. An inadequate supply of this nutrient can result in hair fall. It can also make the hair dull, brittle, and prone to breakage.

The oral intake, as well as the topical application of vitamin E-enriched oil to the scalp and hair roots, can promote hair growth and strengthen the hair shafts.

May Aid Muscles Growth

Zinc is one of the important minerals involved in the growth and development of organs, tissues, and muscles.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

They May Reduce the Risk of Cancer

Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

May Improve Oxygen Transport Through the Body

Iron is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Reduce the Risk of Mood Disorders and Depression

Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

This mineral also plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Aid Removal of Unwanted Waste Material From the Body

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

This can help sustain the normal activities of the body and improve general health.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Boost Energy Levels

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can also be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.