Hazelnuts make a tasty snack and are a great addition to many dishes. The nuts also provide several health benefits.

Hazelnuts contain:

• vitamin E;
• healthful fat;
• protein;
• dietary fiber.

5 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.
A 28-g serving of hazelnuts contains about 2.7 g of dietary fiber.

2. 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.
Hazelnuts contain the antioxidant vitamin E. Some research suggests that vitamin E may help shield the body from types of cell damage linked to cancer.

3. Lowering cholesterol

Eating hazelnuts may help reduce cholesterol with high protein content.

4. Good for the Heart

In hazelnuts, the high concentration of antioxidants and healthy fats may increase antioxidant potential and lower cholesterol levels in the blood.
Moreover, the high content of fatty acids, dietary fiber, antioxidants, potassium and magnesium in hazelnuts seems to help normalize blood pressure.

5. May Help Lower Blood Sugar Levels

Oleic acid, which is the main fatty acid in hazelnuts, has been shown to have beneficial effects on insulin sensitivity.

Eating options for hazelnuts

Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes.
Can purchase and enjoy them raw, roasted, whole, sliced or ground. Interestingly enough, it seems that people prefer sliced and whole hazelnuts rather than ground ones.
While the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel.
Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread.
Moreover, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat.