What are the health benefits of hazelnuts?
Hazelnuts make a tasty snack and are a great addition to many dishes. When a person includes them in a balanced, calorie-controlled diet, the nuts also provide several health benefits.
Supporting healthy bowel movements
Hazelnuts are a good source of dietary fiber. Eating plenty of fiber encourages regular bowel movements and helps prevent constipation.
Dietary guidelines in the United States recommend that women ages 31–50 eat 25.2 grams (g) of dietary fiber per day. Men in the same age range should eat 30.8 grams of fiber per day.
A 28-g serving of hazelnuts contains about 2.7 g of dietary fiber.
Source: Institute of Medicine. Dietary Reference Intakes: The essential guide to nutrient requirements. Washington (DC): The National Academies Press; 2006.
Source: Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): The National Academies Press; 2010.
Reducing weight gain
Nut intake and 5-year changes in body weight and obesity risk in adults: results from the EPIC-PANACEA study.
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.
While the research shows a correlation, further studies should assess whether there is a causal link between eating nuts and a reduced risk of weight gain.
Source: project PANACEA, European Union, Public Health Programme (Project Number: 2005328).
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