Hazelnuts are packed with goodness that benefits people of all ages, but they are particularly beneficial for middle-aged and older adults.

In this article, we will explore the fantastic power of hazelnuts and their benefits for maintaining good health.

What are Hazelnuts?

Hazelnuts are nuts that grow on the hazel tree, also known as the cobnut or filbert. They are rich in nutrients, including protein, fiber, healthy fats, vitamins, and minerals, making them a great source of nutrition.

Nutritional Benefits of Hazelnuts

Here are some of the essential nutrients found in hazelnuts:.

Protein

A serving of hazelnuts typically contains around 4 grams of protein. Protein is an essential nutrient for building and maintaining muscle mass, especially as we age.

Fiber

One serving of hazelnuts contains approximately 3 grams of fiber. Fiber is important for maintaining healthy digestion and preventing constipation. It also helps to lower cholesterol levels and reduce the risk of developing heart disease.

Vitamin E

Hazelnuts are an excellent source of vitamin E, with a serving providing around 20% of the recommended daily intake.

Vitamin E is an antioxidant that helps to protect the body against damage from free radicals, reducing the risk of various chronic diseases.

Magnesium

A serving of hazelnuts contains approximately 12% of the daily recommended intake of magnesium. Magnesium is an essential mineral that helps to regulate blood pressure, maintain healthy bones, and support nerve and muscle function.

Healthy Fats

Hazelnuts are a rich source of healthy fats, including monounsaturated and polyunsaturated fats. These fats help to lower cholesterol levels, reduce the risk of heart disease, and support brain function.

Benefits of Hazelnuts for Middle-Aged and Older Health

Now that we have seen the incredible array of nutrients found in hazelnuts, let’s take a look at their specific benefits for middle-aged and older adults:.

Boosts Brain Health

Hazelnuts are rich in vitamin E, an antioxidant that has been found to improve cognitive function in older adults. Studies have shown that vitamin E may help to prevent or delay cognitive decline, such as dementia and Alzheimer’s disease.

Prevents Heart Disease

Hazelnuts are a rich source of healthy fats, including monounsaturated and polyunsaturated fats. These fats help to improve cholesterol levels, decrease inflammation, and reduce the risk of heart disease.

A study published in the Journal of Nutrition found that consuming hazelnuts may lower cholesterol levels, particularly LDL cholesterol, which is also known as “bad” cholesterol.

Reduces the Risk of Cancer

Hazelnuts contain a range of antioxidants, including vitamin E, that help to protect against cell damage and reduce the risk of chronic diseases, including cancer.

A study published in the Journal of Nutrition found that consuming hazelnuts can reduce the risk of colorectal cancer.

Improves Digestive Health

Hazelnuts are a rich source of fiber, an essential nutrient for maintaining healthy digestion.

Fiber helps to promote bowel regularity, prevent constipation, and reduce the risk of developing digestive problems such as diverticulitis and inflammatory bowel disease.

Supports Bone Health

Hazelnuts are a good source of magnesium, a mineral that is essential for maintaining healthy bones. Magnesium helps to regulate calcium levels, which is vital for maintaining bone density and preventing osteoporosis.

How to Incorporate Hazelnuts into Your Diet

If you’re looking to incorporate more hazelnuts into your diet, here are some simple ways to do so:.

Sprinkle chopped hazelnuts over oatmeal or yogurt for a nutritious breakfast.
Add hazelnuts to your favorite salad for a healthy crunch.
Use hazelnuts as a coating for baked chicken or fish instead of breadcrumbs.
Snack on hazelnuts with fruit for a nutritious mid-afternoon pick-me-up.

Conclusion

Hazelnuts are a powerhouse of nutrition, and their benefits for middle-aged and older adults are immense. Incorporating hazelnuts into your diet is a simple, delicious way to boost your health and protect against a range of chronic diseases.