How healthy are hazelnuts?

How Healthy Are Hazelnuts? – A Superfood Overview

Hazelnuts are among the most popular nuts in Europe and are appreciated not only for their aromatic taste but also for their health benefits. But how healthy are hazelnuts really? In this article, we take a detailed look at the health benefits of these small nuts, their nutritional content, potential risks, and how to best incorporate them into daily life.

1. Nutritional Powerhouse: What’s in Hazelnuts?

Hazelnuts are true powerhouses. 100 grams of hazelnuts contain:

• Vitamin E: Supports the immune system and acts as a shield against cell-damaging free radicals.

• B Vitamins: Aid in energy metabolism and nervous system function.

• Magnesium: Important for muscles, nerves, and bones.

• Calcium and Phosphorus: Together strengthen the skeletal system and are essential for building and maintaining healthy bones and teeth.

• Unsaturated Fatty Acids: Especially oleic acid, which increases "good" HDL cholesterol.

• Dietary Fiber: Promotes healthy digestion.

Thanks to this versatile nutrient profile, hazelnuts are a valuable part of a healthy and balanced diet. Their high antioxidant content is particularly noteworthy, helping to fight free radicals in the body.

2. Heart Protection – How Hazelnuts Support the Cardiovascular System

Regular consumption of hazelnuts can have a positive effect on heart health. Studies show that the monounsaturated fats in hazelnuts can help lower cholesterol levels, reducing the risk of heart attack and stroke.

Additionally, antioxidants such as vitamin E reduce inflammation in the body – another key factor in maintaining cardiovascular health.

Tip: A handful of hazelnuts (about 25–30 g) daily is enough to enjoy these benefits without excessive calorie intake.

3. Support for Brain and Nerves – A Mental Boost from Hazelnuts

Hazelnuts provide energy not just for the body, but also for the brain. The B vitamins they contain, especially vitamin B6, promote the formation of neurotransmitters like serotonin and dopamine – chemicals that affect our mood and focus.

Magnesium has a calming effect on the nervous system and may help balance stress and restlessness. That makes hazelnuts an excellent snack during mentally demanding periods – such as exams or long workdays.

4. Beauty from Within – Hazelnuts for Healthy Skin, Strong Hair and Nails

Hazelnuts are not only healthy on the inside – they also improve appearance. The vitamin E in hazelnuts acts as a strong antioxidant that helps prevent skin aging. Fatty acids moisturize the skin and promote elasticity.

Hazelnuts also supply essential trace elements such as zinc, which plays a role in cell division and supports healthy hair and nails. Regular consumption contributes both to health and to a glowing appearance.

5. Conscious Consumption – Enjoy Hazelnuts Sustainably and Responsibly

When buying hazelnuts, it’s important to consider their quality and origin. Prefer organic-certified products that are free from pesticide residues and fairly produced. Also, avoid added sugar or salt in roasted varieties.

A recommended place to find high-quality and healthy foods is Gelsino.com. There, you can find a wide selection of nuts, superfoods, and natural products – ideal for those who enjoy mindfully and care about quality.