7 advantages for the health of hazelnuts that you probably did not know, according to nutritionists

Put the almonds and pistachios – hazel nuts are a neglected snack that deserves more attention.

Small round nuts with brown skins – sometimes known as filberts – are filled with healthy proteins, fibers and fatsThis makes it a perfect addition to any balanced diet rich in nutrients. “Hazelnuts are really one of the underestimated nuts, and they are a brilliant addition to your snack repertoire,” said Emer Delaney, RD, founder of my private dietitian, said Health.

Here are some health benefits to which you can expect when you start adding more hazelnuts to your diet.

Is heart health an absolute priority? Hazelnuts can be able to help.

Several studies have shown that hazelnuts can have a positive impact on cholesterol levels. A 2016 examination and analysis showed that the consumption of hazelnuts every day – from 29 to 69 grams – led a “significant reduction” of LDL cholesterol while HDL cholesterol has remained stable.

Another study, published in 2013, followed 21 people with a high LDL cholesterol when they ate a diet where hazelnuts represented 18% to 20% of their total daily calories for four weeks. Hazelnuts have considerably improved various cardiac health markers, including total cholesterol, triglycerides and LDL cholesterol levels.

The results are mixed, but some studies show Hazelnuts could benefit blood sugar.

Although a 2013 study revealed that hazelnut consumption had no effect on fasting blood sugar in people with metabolic syndrome, another published in 2011 saw an opposite effect: people with type 2 diabetes who ate 30 grams of mixed nuts – which included 7.5 grams of hazelnuts – each of the day has shown an improved isuline sensitivity.

Oleic acid found in hazelnuts can also benefit from insulin sensitivity. An older study has revealed that diets rich in oleic acid can help reduce empty -knit blood sugar and insulin levels and increase insulin sensitivity.

The hazelnuts are a small package filled with fibers. “A small handle provides around 10% of your daily fiber needs,” said Delaney.

The fibers support the intestine not only by increasing the vitality of the intestinal microbiome, but this complex carbohydrate also promotes digestive regularity by moving digital foods through the gastrointestinal tract (GI).

Hazelnuts are rich in antioxidants and micronutrients like vitamins and minerals, which could give them Certain anticancer properties.

An antioxidant known as proanthocyanidines is in high quantities in hazelnuts. Some studies – not in humans, but in test tubes and animals – have shown proanthocyanidins can protect against oxidative stress, which can then help prevent certain types of cancer.

The high quantities of vitamin E in hazelnuts can also be important here: “Vitamin E works as a liposoluble antioxidant which can reduce the risk of cancer and inflammation”, Jamie Baham, MS, RDN, LD, Dietitized and owner of Ladybug Nutrition Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Tell Health.

Hazelnuts also provide a large amount of manganese, a micronutrient which, according to some researchers, could be an “antioxidant approach to cancer intervention”.

Hazelnuts are a great source of madness and healthy fats, which makes them important for brain health.

“”[Folate and fats] are essential for cognitive function and the maintenance of healthy neural connections and blood flow to the brain, supporting concentration, clarity and mental flexibility, “said Delaney.

The polyunsaturated fats found in hazelnuts are particularly beneficial for brain health, research demonstrating their ability to help treat and prevent neurological concerns such as depression and Alzheimer’s disease.

Some of the micronutrients in hazelnuts also change for skin health.

“Copper, [found in hazelnuts]Help our body produces collagen and elastin, keeping our skin firm and our healthy joints, “said Delaney.

Meanwhile, vitamin E is another key player in skin health, potentially helping reduce the severity of certain skin conditions such as psoriasis and acne.

You will find significant quantities of magnesium and manganese in hazelnuts – essential micronutrients in the overall health of bones.

In addition, iron and copper in hazelnuts support the formation of red blood cells. And the protein they offer helps to build, repair and maintain just about all other tissues in the body you can think of, including muscles.

Hazelnuts may not be your first choice as a snack, but maybe they should be.

Nutrient nutrients can support health, intestine and skin health (not to mention that they are also super tasty.

Hazelnuts are a delicious add to a range of sweet and savory recipes, which allows you to easily integrate them into your daily routine. “Culinary options are really endless because these little guys are so versatile,” said Delaney. “They appear in my basket every week.”