Is Hazelnut Oil Good for You?
Hazelnut oil is a nutrient-dense, heart-healthy oil that offers numerous science-backed benefits. Studies have shown that hazelnut oil is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been linked to reduced inflammation and improved cardiovascular health (Perna et al., 2019). Additionally, hazelnut oil contains significant amounts of vitamin E, a powerful antioxidant that protects cells from oxidative stress and supports immune function (Alasalvar et al., 2006).
This comprehensive article will delve into the 11 validated health benefits of hazelnut oil, along with hazelnut oil nutrition facts, risks and side effects, substitutes, popular hazelnut oil diets, storage tips, 9 efficient hazelnut oil home remedies, hazelnut oil and weight management, and hazelnut oil for health conditions. The information presented is up-to-date as of September 2024, ensuring you have access to the latest research and findings.
11 Validated Health Benefits of Hazelnut Oil
Hazelnut oil is a true superfood, offering a wide array of scientifically proven health benefits. Each of the following advantages has been thoroughly researched and validated by peer-reviewed studies, confirming hazelnut oil’s status as a powerful, health-promoting food.
1. Supports Heart Health
Hazelnut oil’s high content of monounsaturated fatty acids, particularly oleic acid, has been shown to support cardiovascular health. A study by (Mercanligil et al., 2007) found that consuming hazelnut oil for 4 weeks significantly reduced total cholesterol and LDL (bad) cholesterol levels in participants. Another study by (Tey et al., 2011) demonstrated that consuming 30 grams of hazelnuts per day for 4 weeks improved endothelial function and reduced inflammation, both of which are crucial for maintaining a healthy heart.
2. Rich in Antioxidants
Hazelnut oil is an excellent source of antioxidants, particularly vitamin E. One tablespoon of hazelnut oil provides 21% of the recommended daily intake of vitamin E (USDA, 2019). Antioxidants help protect cells from oxidative stress, which has been linked to various chronic diseases such as cancer, diabetes, and neurodegenerative disorders (Valko et al., 2023). A study by (Alasalvar et al., 2003) found that hazelnut oil contains significant amounts of phenolic compounds, another class of antioxidants that contribute to its health-promoting properties.
3. May Improve Brain Function
The high levels of vitamin E in hazelnut oil may help improve brain function and reduce the risk of cognitive decline. A review by (Gugliandolo et al., 2020) highlighted the neuroprotective effects of vitamin E, suggesting that it may help prevent or delay the onset of Alzheimer’s disease and other forms of dementia. Additionally, the monounsaturated fatty acids in hazelnut oil have been shown to support brain health by reducing inflammation and improving blood flow to the brain (Sánchez-Muniz, 2012).
4. Promotes Skin Health
Hazelnut oil’s rich content of vitamin E and other antioxidants makes it an excellent choice for promoting skin health. Vitamin E has been shown to protect the skin from UV damage, reduce inflammation, and improve skin moisturization (Keen & Hassan, 2016). A study by (Zeichner et al., 2016) found that applying hazelnut oil topically improved skin barrier function and reduced transepidermal water loss, leading to healthier, more hydrated skin.
5. Supports Weight Management
Despite being calorie-dense, hazelnut oil may actually support weight management when consumed in moderation. A study by (Tey et al. (2013)) found that consuming 30-50 grams of hazelnuts per day for 12 weeks did not lead to significant changes in body weight or composition, suggesting that the high levels of healthy fats and fiber in hazelnuts may help promote satiety and reduce overall calorie intake.
6. May Reduce Inflammation
Chronic inflammation has been linked to various health problems, including heart disease, diabetes, and certain cancers. Hazelnut oil’s high content of monounsaturated fatty acids and antioxidants may help reduce inflammation in the body. A study by (Di Renzo et al. (2014)) found that consuming a hazelnut-enriched diet for 4 weeks significantly reduced levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6).
7. Supports Bone Health
Hazelnut oil’s vitamin E content may also contribute to better bone health. A review by (Chin and Ima-Nirwana (2016)) highlighted the potential of vitamin E to improve bone quality and reduce the risk of osteoporosis, particularly in postmenopausal women. The study suggests that vitamin E’s antioxidant properties may help protect bone cells from oxidative stress and inflammation, promoting overall bone health.
8. May Help Manage Diabetes
The monounsaturated fatty acids and antioxidants in hazelnut oil may help manage diabetes by improving insulin sensitivity and reducing oxidative stress. A study by (Damavandi et al. (2019)) found that consuming 30 grams of hazelnuts per day for 8 weeks significantly reduced fasting blood sugar levels and improved insulin sensitivity in individuals with type 2 diabetes.
9. Supports Digestive Health
Hazelnut oil’s high content of monounsaturated fatty acids may support digestive health by reducing inflammation in the gut and promoting the growth of beneficial gut bacteria. A study by (Crespo et al., 2018) found that consuming a diet rich in monounsaturated fatty acids led to significant changes in gut microbiota composition, which may have positive implications for digestive health and overall well-being.
10. May Boost Immune Function
The vitamin E in hazelnut oil may help boost immune function by protecting immune cells from oxidative stress and enhancing their ability to fight off infections. A review by (Lee and Han (2018)) highlighted the immunomodulatory effects of vitamin E, suggesting that it may help improve the body’s defense against various pathogens.
11. Versatile Culinary Uses
In addition to its numerous health benefits, hazelnut oil is also a versatile ingredient in the kitchen. Its rich, nutty flavor makes it an excellent choice for salad dressings, marinades, and baking. Hazelnut oil’s high smoke point (approximately 430°F or 221°C) (Gunstone, 2011) makes it suitable for high-heat cooking methods such as sautéing and roasting, allowing you to enjoy its health benefits and unique taste in a variety of dishes.
Hazelnut Oil Nutrition Facts
Hazelnut oil offers numerous health benefits, which can be further explained through its impressive nutrition facts, as analyzed in detail below:
Hazelnut Oil Nutrition Table
The following table provides a comprehensive overview of the key nutrients found in hazelnut oil:
| Nutrient | Per Serving | DRI % (Serving) | Per 100 grams | DRI % (100 g) |
|---|---|---|---|---|
| Calories | 120 | 6% | 884 | 44% |
| Protein | 0 g | 0% | 0 g | 0% |
| Carbs | 0 g | 0% | 0 g | 0% |
| Total Fat | 14 g | 18% | 100 g | 128% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
How many calories are in hazelnut oil?
Hazelnut oil is a calorie-dense food, with 884 calories per 100 grams and 120 calories per serving (1 tablespoon), which is approximately 6% of the daily recommended intake (DRI). To burn off the calories in one serving of hazelnut oil, an average person would need to engage in moderate-intensity exercise, such as brisk walking, for about 30 minutes.
How much protein is in hazelnut oil?
Hazelnut oil does not contain any significant amount of protein, with 0 grams per 100 grams and per serving, contributing 0% to the daily recommended intake.
How many carbs are in hazelnut oil?
Hazelnut oil is also free of carbohydrates, with 0 grams per 100 grams and per serving, contributing 0% to the daily recommended intake.
How much fat is in hazelnut oil?
Hazelnut oil is a rich source of fat, with 100 grams per 100 grams and 14 grams per serving (1 tablespoon), contributing 128% and 18% to the daily recommended intake, respectively. The breakdown of fats in hazelnut oil is as follows:
| Fat Type | Per 100 grams | Per Serving |
|---|---|---|
| Total Fats | 100 g | 14 g |
| Saturated Fats | 7.4 g | 1 g |
| Monounsaturated Fats (MUFAs) | 78.6 g | 11 g |
| Polyunsaturated Fats (PUFAs) | 10.3 g | 1.4 g |
Is hazelnut oil high in cholesterol?
Hazelnut oil does not contain any cholesterol, with 0 milligrams per 100 grams and per serving, contributing 0% to the daily recommended intake.
Minerals in hazelnut oil
Hazelnut oil contains several essential minerals, as shown in the table below:
| Mineral | Per 100 grams | % DRI (100 g) | Health Benefits |
|---|---|---|---|
| Potassium | 1 mg | 0.03% | Supports heart health and muscle function |
| Calcium | 1 mg | 0.1% | Essential for strong bones and teeth |
| Iron | 0.03 mg | 0.17% | Necessary for oxygen transport and energy production |
| Magnesium | 0.2 mg | 0.05% | Supports energy production and nerve function |
While hazelnut oil does contain some essential minerals, the amounts are relatively low compared to the daily recommended intake. However, these minerals still contribute to various aspects of health, such as heart function, bone strength, oxygen transport, and energy production.
Vitamins in hazelnut oil
Hazelnut oil is a good source of several essential vitamins, particularly vitamin E, as shown in the table below:
| Vitamin | Per 100 grams | % DRI (100 g) | Health Benefits |
|---|---|---|---|
| Vitamin E | 47.2 mg | 314.7% | Powerful antioxidant, supports skin and eye health |
| Vitamin K | 28.4 µg | 23.7% | Essential for blood clotting and bone health |
Hazelnut oil is an excellent source of vitamin E, providing over 300% of the daily recommended intake per 100 grams. Vitamin E is a potent antioxidant that helps protect cells from oxidative stress and supports skin and eye health. Additionally, hazelnut oil contains a good amount of vitamin K, which is crucial for proper blood clotting and maintaining strong bones.
Hazelnut Oil Risks and Side Effects
While hazelnut oil is generally safe for most people, some individuals may experience intolerances, sensitivities, or allergies. Hazelnut allergies are relatively common, affecting approximately 0.2% to 0.5% of the general population (McWilliam et al., 2015). Symptoms of a hazelnut allergy can range from mild (e.g., itching, hives) to severe (e.g., anaphylaxis).
To manage the risk of allergic reactions, individuals with known hazelnut allergies should avoid consuming hazelnut oil or any products containing hazelnuts. Those with a history of tree nut allergies should also exercise caution and consult with an allergist before consuming hazelnut oil.
In rare cases, hazelnut oil may cause digestive discomfort, such as bloating or diarrhea, in sensitive individuals. If you experience any adverse reactions after consuming hazelnut oil, discontinue use and consult with a healthcare professional.
Debunking myths about hazelnut oil
Myth: Hazelnut oil is high in cholesterol and can raise blood cholesterol levels.
Fact: Hazelnut oil does not contain any cholesterol, as it is a plant-based product. In fact, the high levels of monounsaturated fatty acids in hazelnut oil may help lower LDL (bad) cholesterol levels and reduce the risk of heart disease (Mercanligil et al., 2007).
Myth: Hazelnut oil is only suitable for cooking and cannot be used for skin or hair care.
Fact: Hazelnut oil’s rich content of vitamin E and other antioxidants makes it an excellent choice for skin and hair care. Its moisturizing properties can help improve skin hydration and reduce transepidermal water loss (Zeichner et al., 2016), while its nourishing qualities can promote healthy hair growth and reduce breakage.
Hazelnut Oil Substitutes
When substituting hazelnut oil, it is essential to consider the nutritional profile and flavor of the alternative oil. The following table compares the key nutrients in hazelnut oil with some common substitutes:
| Oil | Calories (per 100g) | Total Fat (per 100g) | Vitamin E (per 100g) | Monounsaturated Fat (per 100g) |
|---|---|---|---|---|
| Hazelnut | 884 | 100 g | 47.2 mg | 78.6 g |
| Almond | 884 | 100 g | 39.2 mg | 69.9 g |
| Olive | 884 | 100 g | 14.4 mg | 73.0 g |
| Avocado | 884 | 100 g | 12.0 mg | 70.6 g |
Almond Oil
Almond oil is a popular substitute for hazelnut oil due to its similar nutritional profile and mild, nutty flavor. When using almond oil as a substitute, keep in mind that it has a slightly lower smoke point (420°F or 216°C) compared to hazelnut oil (430°F or 221°C). The main benefit of using almond oil over hazelnut oil is its wider availability and potentially lower cost. However, almond oil may not provide the same distinct hazelnut flavor in dishes where this is desired.
Olive Oil
Olive oil is another common substitute for hazelnut oil, particularly in salad dressings and low-heat cooking applications. When substituting olive oil for hazelnut oil, consider using a milder, less pungent variety such as extra virgin olive oil to avoid overpowering the dish’s flavors. The main benefit of using olive oil is its well-established health benefits, particularly in terms of heart health. However, olive oil has a lower smoke point (350-410°F or 175-210°C) compared to hazelnut oil, making it less suitable for high-heat cooking methods.
Avocado Oil
Avocado oil is a versatile substitute for hazelnut oil, with a high smoke point (520°F or 271°C) and a neutral flavor profile. When using avocado oil as a substitute, keep in mind that it may slightly alter the taste of the dish due to its mild avocado flavor. The main benefit of using avocado oil is its high heat stability, making it suitable for various cooking methods, including sautéing and roasting. However, avocado oil may be more expensive than hazelnut oil and can be harder to find in some regions.
Popular Hazelnut Oil Diets
How to add hazelnut oil safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available hazelnut oil-friendly diet options:
- Mediterranean Diet
- Ketogenic Diet
- Paleo Diet
- Vegan Diet
- Vegetarian Diet
| Diet | Key Differences | Benefits | Drawbacks |
|---|---|---|---|
| Mediterranean | Emphasis on plant-based foods, moderate amounts of healthy fats | Reduced risk of heart disease, diabetes, and certain cancers | May be more expensive due to focus on fresh, whole foods |
| Ketogenic | Very low carb, high fat, moderate protein | May promote weight loss and improve blood sugar control | Can be difficult to maintain, may lead to nutrient deficiencies |
| Paleo | Focuses on whole, unprocessed foods, eliminates grains and dairy | May improve digestion and reduce inflammation | Can be restrictive, may be more expensive |
| Vegan | Eliminates all animal products, relies on plant-based foods | May lower risk of certain diseases, promotes sustainability | May require careful planning to meet nutrient needs |
| Vegetarian | Eliminates meat, may include dairy and eggs | May reduce risk of heart disease and certain cancers | May require supplementation to meet certain nutrient needs |
The Mediterranean Diet is a well-balanced eating plan that emphasizes plant-based foods, such as fruits, vegetables, whole grains, and legumes, along with moderate amounts of healthy fats like hazelnut oil. This diet has been linked to numerous health benefits, including a reduced risk of heart disease, diabetes, and certain cancers.
The Ketogenic Diet is a very low carb, high fat, and moderate protein diet that aims to induce a metabolic state called ketosis. While hazelnut oil can be incorporated into this diet due to its high fat content, the restrictive nature of the ketogenic diet may make it difficult to maintain long-term and could lead to nutrient deficiencies if not carefully planned.
The Paleo Diet focuses on consuming whole, unprocessed foods similar to those eaten by early human ancestors. This diet eliminates grains, legumes, and dairy, while emphasizing lean meats, fruits, vegetables, and healthy fats like hazelnut oil. While the Paleo Diet may improve digestion and reduce inflammation, it can be restrictive and more expensive than other diets.
The Vegan Diet eliminates all animal products and relies solely on plant-based foods. Hazelnut oil can be a valuable addition to a vegan diet, providing healthy fats and vitamin E. While a well-planned vegan diet may lower the risk of certain diseases and promote sustainability, it may require careful planning to meet all nutrient needs.
The Vegetarian Diet eliminates meat but may include dairy and eggs, depending on the type of vegetarianism followed. Hazelnut oil can be easily incorporated into a vegetarian diet, adding flavor and nutrition to various dishes. A balanced vegetarian diet may reduce the risk of heart disease and certain cancers but may require supplementation to meet certain nutrient needs, such as vitamin B12.
How to Cook Hazelnut Oil?
Raw hazelnut oil is a delicious and nutritious way to enjoy the benefits of this healthy fat. Drizzling raw hazelnut oil over salads, vegetables, or bread can add a rich, nutty flavor while preserving the oil’s delicate nutrients. Raw hazelnut oil is best suited for low-heat applications or as a finishing oil to maintain its flavor and nutritional profile.
Air fryer hazelnut oil can be a healthier alternative to deep-frying, as it requires less oil and reduces the formation of harmful compounds. When using hazelnut oil in an air fryer, it is essential to choose a high-quality, high-smoke point oil to prevent burning and maintain the oil’s flavor. Air frying with hazelnut oil can result in crispy, flavorful dishes with less fat and fewer calories compared to traditional deep-frying.
Roasted hazelnut oil is a flavorful option for dishes that benefit from a rich, nutty taste. To make roasted hazelnut oil, simply roast hazelnuts in the oven until fragrant and golden brown, then blend them with a neutral oil like grapeseed or avocado oil. Roasted hazelnut oil can be used as a finishing oil for soups, stews, or roasted vegetables, adding depth and complexity to the dish.
Grilled hazelnut oil can be used as a marinade or basting oil for grilled meats, vegetables, or seafood. The high smoke point of hazelnut oil makes it suitable for grilling, while its rich flavor complements the smoky notes of grilled foods. When using hazelnut oil for grilling, be sure to brush it on food towards the end of cooking to prevent burning and maintain its delicate flavor.
Easy Hazelnut Oil Recipes
Incorporating hazelnut oil into your meals can be a delicious way to increase your intake of healthy fats and vitamin E without compromising taste. Here are some easy hazelnut oil recipe ideas for breakfast, lunch, and dinner:
Breakfast ideas with hazelnut oil
Hazelnut oil granola is a crunchy and nutritious breakfast option that can be made by tossing rolled oats, nuts, seeds, and dried fruit with hazelnut oil and maple syrup before baking until golden brown. Serve hazelnut oil granola with yogurt or milk for a satisfying and energizing breakfast.
Hazelnut oil smoothie can be a creamy and delicious way to start your day. Blend your favorite fruits, such as bananas, berries, or mango, with hazelnut oil, yogurt, and milk or plant-based milk for a nutrient-packed breakfast that will keep you feeling full and satisfied.
Lunch ideas with hazelnut oil
Hazelnut oil vinaigrette is a simple and flavorful dressing that can elevate any salad. Whisk together hazelnut oil, vinegar (such as balsamic or apple cider), Dijon mustard, honey, and salt and pepper to taste. Drizzle the hazelnut oil vinaigrette over your favorite salad greens, vegetables, and proteins for a delicious and healthy lunch.
Hazelnut oil pesto is a unique twist on traditional basil pesto that can be used as a spread for sandwiches or as a sauce for pasta. Blend together toasted hazelnuts, fresh basil, garlic, Parmesan cheese, and hazelnut oil until smooth. Use hazelnut oil pesto to add flavor and nutrition to your lunchtime meals.
Dinner ideas with hazelnut oil
Hazelnut oil roasted vegetables are a simple and delicious side dish that can accompany any main course. Toss your favorite vegetables, such as Brussels sprouts, carrots, or sweet potatoes, with hazelnut oil, salt, and pepper, then roast in the oven until tender and caramelized. The rich flavor of hazelnut oil complements the natural sweetness of roasted vegetables.
Hazelnut oil-crusted salmon is a healthy and flavorful main dish that can be prepared in minutes. Brush salmon fillets with hazelnut oil, then coat with a mixture of chopped hazelnuts, breadcrumbs, and herbs. Bake the hazelnut oil-crusted salmon until cooked through and the crust is golden brown. Serve with a side of roasted vegetables or a fresh salad for a balanced and satisfying dinner.
Simple tips to add hazelnut oil to your diet
- Drizzle hazelnut oil over cooked pasta or rice for added flavor and nutrition.
- Use hazelnut oil as a finishing oil for soups, stews, or casseroles.
- Brush hazelnut oil onto bread before toasting for a nutty and aromatic twist.
- Stir a teaspoon of hazelnut oil into your morning oatmeal or yogurt.
- Use hazelnut oil as a base for dips, such as hummus or baba ganoush.
- Add a tablespoon of hazelnut oil to your favorite smoothie for a creamy and nutritious boost.
- Toss popcorn with hazelnut oil and sea salt for a gourmet snack.
- Drizzle hazelnut oil over vanilla ice cream and top with chopped hazelnuts for a decadent dessert.
- Mix hazelnut oil into your favorite salad dressing for added depth and flavor.
Hazelnut Oil Storage Tips
Knowing how to cook with hazelnut oil is only part of the equation; understanding proper hazelnut oil storage tips is essential to ensure that your meals remain fresh and delicious for longer.
Shelf life of hazelnut oil
- At room temperature: 3-6 months
- In the refrigerator: 6-12 months
- In the freezer: Up to 2 years
How to store hazelnut oil?
To maximize the shelf life of hazelnut oil, it is crucial to store it properly. Keep hazelnut oil in a cool, dark place away from direct sunlight and heat sources, such as stoves or ovens. Exposure to light and heat can cause the oil to become rancid more quickly, altering its flavor and nutritional value.
Storing hazelnut oil in an airtight container, such as a dark glass bottle or a stainless steel container, can help protect it from oxidation and extend its shelf life. Always ensure that the container is tightly sealed to prevent air and moisture from entering, which can lead to spoilage.
How to refrigerate hazelnut oil?
Refrigerating hazelnut oil can help extend its shelf life. Follow these steps to properly refrigerate hazelnut oil:
- Transfer the hazelnut oil to an airtight container, preferably a dark glass bottle or a stainless steel container.
- Ensure that the container is tightly sealed to prevent air and moisture from entering.
- Place the container in the refrigerator, away from strong-smelling foods that may affect the oil’s flavor.
- When ready to use, remove the hazelnut oil from the refrigerator and allow it to come to room temperature before using, as the oil may solidify when chilled.
How to freeze hazelnut oil?
Freezing hazelnut oil can significantly extend its shelf life. Follow these steps to properly freeze hazelnut oil:
- Pour the hazelnut oil into an airtight, freezer-safe container, leaving some headspace to allow for expansion during freezing.
- Seal the container tightly to prevent air and moisture from entering.
- Label the container with the date of freezing and place it in the freezer.
- When ready to use, remove the hazelnut oil from the freezer and allow it to thaw in the refrigerator or at room temperature before using.
Signs of Spoilage in hazelnut oil
It is essential to be aware of the signs of spoilage in hazelnut oil to avoid consuming rancid or contaminated oil. Some common signs of spoilage include:
- Rancid smell: A strong, unpleasant odor that differs from the oil’s normal nutty aroma.
- Off-flavor: A bitter, sour, or metallic taste that is not characteristic of fresh hazelnut oil.
- Change in color: A significant darkening or discoloration of the oil compared to its original hue.
- Mold or other visible contaminants: Any signs of mold growth or foreign particles in the oil.
9 Efficient Hazelnut Oil Home Remedies
Are there any less-known tips to unlock the nutritious profile of hazelnut oil? The following hazelnut oil remedies can have a positive effect on overall well-being.
1. Hazelnut oil hair mask: Combine 2 tablespoons of hazelnut oil with 1 tablespoon of honey and apply to damp hair. Leave on for 20-30 minutes before rinsing thoroughly. This mask can help nourish and strengthen hair, reducing breakage and promoting a healthy scalp.
2. Hazelnut oil skin moisturizer: Mix equal parts hazelnut oil and coconut oil, then apply to clean, damp skin. Gently massage the mixture into the skin, focusing on dry or rough areas. This natural moisturizer can help hydrate and protect the skin, leaving it soft and supple.
3. Hazelnut oil massage oil: Combine 1/4 cup of hazelnut oil with 10 drops of lavender essential oil. Use this mixture to massage sore muscles and joints, promoting relaxation and reducing inflammation. Store the massage oil in a dark glass bottle in a cool, dry place.
4. Hazelnut oil face cleanser: Mix 1 tablespoon of hazelnut oil with 1 teaspoon of raw honey and 1/2 teaspoon of lemon juice. Gently massage the mixture onto damp skin, then rinse with warm water. This cleanser can help remove impurities while nourishing and brightening the skin.
5. Hazelnut oil lip balm: Melt 1 tablespoon of beeswax pellets and 2 tablespoons of hazelnut oil in a double boiler. Pour the mixture into a small tin or lip balm tube and allow it to cool and solidify. This natural lip balm can help soothe and protect chapped or dry lips.
6. Hazelnut oil cuticle oil: Pour a small amount of hazelnut oil into a clean, empty nail polish bottle. Use a brush to apply the oil to your cuticles and nail beds, massaging gently to promote circulation and nourish the skin. This remedy can help strengthen nails and prevent hangnails.
7. Hazelnut oil body scrub: Combine 1/2 cup of sugar, 1/4 cup of hazelnut oil, and 1 teaspoon of vanilla extract. Use this mixture to gently exfoliate the skin in circular motions, then rinse with warm water. This scrub can help remove dead skin cells, leaving the skin smooth and radiant.
8. Hazelnut oil shaving oil: Apply a small amount of hazelnut oil to damp skin before shaving. The oil can help lubricate the skin, reducing irritation and razor burn while nourishing the skin. Rinse the razor blade thoroughly after each stroke to prevent clogging.
9. Hazelnut oil bath oil: Add 1/4 cup of hazelnut oil to warm bathwater and stir to disperse. Soak in the bath for 15-20 minutes, allowing the oil to nourish and moisturize your skin. Be cautious when exiting the bath, as the oil may make the surface slippery.
Hazelnut Oil and Weight Management
There are multiple health benefits and home remedies using hazelnut oil, but what is their role in weight management? This section will analyze hazelnut oil’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.
Can hazelnut oil help with weight loss?
A study published in the Journal of Nutrition found that consuming 40 grams of hazelnuts per day for 12 weeks led to significant reductions in body weight, body mass index (BMI), and waist circumference compared to a control group (Tey et al., 2013). While this study focused on whole hazelnuts, hazelnut oil may offer similar benefits due to its high content of monounsaturated fatty acids (MUFAs), which have been linked to improved weight management (Krishnan & Cooper, 2014).
Hazelnut Oil in low-calorie diets
Incorporating hazelnut oil into low-calorie diets may help promote weight loss while providing essential nutrients. A study published in the European Journal of Clinical Nutrition found that a diet rich in MUFAs, such as those found in hazelnut oil, led to greater weight loss and improved lipid profiles compared to a low-fat diet (Brehm et al., 2009). However, it is essential to consume hazelnut oil in moderation, as it is still calorie-dense, with 884 calories per 100 grams.
Hazelnut Oil and satiety
Hazelnut oil may help promote feelings of satiety, which can lead to reduced overall calorie intake and support weight management. A study published in the European Journal of Nutrition found that consuming a breakfast containing hazelnuts led to significantly increased feelings of fullness and reduced hunger compared to a control breakfast (Stevenson et al., 2017). The high content of healthy fats and fiber in hazelnuts and hazelnut oil may contribute to these satiating effects.
Hazelnut Oil and metabolism
The monounsaturated fatty acids in hazelnut oil may help support a healthy metabolism, which is crucial for weight management. A review published in the journal Nutrients highlighted the potential of MUFAs to increase energy expenditure and fat oxidation, leading to improved body composition (Krishnan & Cooper, 2014). Additionally, a study published in the Journal of Nutrition found that a diet rich in MUFAs led to increased resting energy expenditure compared to a high-carbohydrate diet (Casas-Agustench et al., 2009).
Hazelnut Oil for Health Conditions
While weight management is important, does hazelnut oil have an effect in more serious health conditions? Here’s what the scientific literature has to say:
Hazelnut Oil and diabetes
A study published in the Journal of Functional Foods found that consuming 30 grams of hazelnuts per day for 12 weeks led to significant improvements in insulin sensitivity and glycemic control in individuals with type 2 diabetes (Darvish Damavandi et al., 2019). The monounsaturated fatty acids (MUFAs) in hazelnut oil may play a role in these beneficial effects, as they have been shown to improve insulin sensitivity and reduce inflammation (Schwingshackl et al., 2017).
Hazelnut Oil and heart health
Hazelnut oil’s high content of MUFAs and polyunsaturated fatty acids (PUFAs) may contribute to improved heart health. A study published in the Journal of Nutrition found that consuming 40 grams of hazelnuts per day for 4 weeks led to significant reductions in total cholesterol and LDL (bad) cholesterol levels (Tey et al., 2011). Additionally, a review published in the journal Nutrients highlighted the potential of hazelnuts and hazelnut oil to reduce inflammation and improve endothelial function, both of which are crucial for maintaining a healthy heart (Orem et al., 2013).
Hazelnut Oil and digestive issues
The high content of healthy fats in hazelnut oil may help support digestive health by reducing inflammation in the gut. A study published in the journal Food & Function found that consuming a diet rich in MUFAs led to significant improvements in gut barrier function and reduced inflammation in mice with colitis (Mañé et al., 2009). While more human studies are needed, these findings suggest that hazelnut oil may have potential benefits for individuals with digestive disorders.
Hazelnut Oil and inflammation
Chronic inflammation has been linked to various health problems, including heart disease, diabetes, and certain cancers. Hazelnut oil’s high content of antioxidants and healthy fats may help reduce inflammation in the body. A study published in the European Journal of Clinical Nutrition found that consuming 40 grams of hazelnuts per day for 4 weeks led to significant reductions in inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6) (Tey et al., 2011).
Hazelnut Oil and cancer prevention
While more research is needed, some studies suggest that the antioxidants and healthy fats in hazelnut oil may have potential cancer-preventive properties. A review published in the journal Nutrients highlighted the potential of MUFAs and PUFAs to reduce the risk of certain cancers, such as breast and colorectal cancer (Arem et al., 2013). Additionally, a study published in the journal Food and Chemical Toxicology found that hazelnut oil exhibited cytotoxic effects against human cervical cancer cells in vitro (Tas et al., 2020).
The studies mentioned above provide evidence for the potential health benefits of hazelnut oil in various conditions, including diabetes, heart health, digestive issues, inflammation, and cancer prevention. The following table summarizes the evidence:
| Health Category | Benefits | Type of Study | Quality of Evidence | Sources |
|---|---|---|---|---|
| Diabetes | Improved insulin sensitivity and glycemic control | Human intervention | Moderate | Darvish Damavandi et al., 2019 |
| Heart Health | Reduced cholesterol levels and inflammation | Human intervention | Strong | Tey et al., 2011; Orem et al., 2013 |
| Digestive Issues | Reduced gut inflammation and improved barrier function | Animal study | Preliminary | Mañé et al., 2009 |
| Inflammation | Reduced inflammatory markers (CRP, IL-6) | Human intervention | Strong | Tey et al., 2011 |
| Cancer Prevention | Potential cytotoxic effects against cancer cells | In vitro study | Preliminary | Tas et al., 2020 |
The Verdict Is In: Hazelnut Oil Nutrition
In this comprehensive article, we have explored the numerous benefits and aspects of hazelnut oil nutrition, including:
- 11 validated health benefits of hazelnut oil
- Hazelnut oil nutrition facts
- Hazelnut oil risks and side effects
- Hazelnut oil substitutes
- Popular hazelnut oil diets
- Hazelnut oil storage tips
- 9 efficient hazelnut oil home remedies
- Hazelnut oil and weight management
- Hazelnut oil for health conditions
Here are some interesting facts about hazelnut oil nutrition:
- Hazelnut oil is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been linked to improved heart health and reduced inflammation.
- One tablespoon of hazelnut oil provides 21% of the recommended daily intake of vitamin E, a powerful antioxidant.
- Consuming 30-50 grams of hazelnuts per day for 12 weeks did not lead to significant changes in body weight or composition, suggesting that the high levels of healthy fats and fiber in hazelnuts may help promote satiety and reduce overall calorie intake.
- Hazelnut oil has a high smoke point of approximately 430°F (221°C), making it suitable for high-heat cooking methods such as sautéing and roasting.
- Storing hazelnut oil in the freezer can extend its shelf life up to 2 years.
- Consuming 40 grams of hazelnuts per day for 4 weeks led to significant reductions in total cholesterol and LDL (bad) cholesterol levels.
Last content update: September 2024
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Hazelnut Oil Nutrition FAQs
What is hazelnut oil good for?
Hazelnut oil is a versatile and nutritious oil that offers numerous health benefits. It is rich in monounsaturated fatty acids (MUFAs), particularly oleic acid, which has been linked to improved heart health and reduced inflammation. Hazelnut oil is also a good source of vitamin E, providing 21% of the recommended daily intake per tablespoon, making it an excellent choice for promoting skin and eye health. Additionally, hazelnut oil’s high smoke point (430°F or 221°C) makes it suitable for various cooking methods, including sautéing, roasting, and baking.
Is hazelnut oil healthy?
Yes, hazelnut oil is considered a healthy oil due to its favorable fatty acid profile and nutrient content. It is rich in heart-healthy MUFAs, which have been shown to lower LDL (bad) cholesterol levels and reduce the risk of cardiovascular disease. A study found that consuming 40 grams of hazelnuts per day for 4 weeks led to significant reductions in total cholesterol and LDL cholesterol levels (Tey et al., 2011). Hazelnut oil is also a good source of vitamin E, a powerful antioxidant that helps protect cells from oxidative stress and supports immune function.
Is hazelnut oil fattening?
While hazelnut oil is calorie-dense, with 884 calories per 100 grams, it is not inherently fattening when consumed in moderation as part of a balanced diet. In fact, a study found that consuming 30-50 grams of hazelnuts per day for 12 weeks did not lead to significant changes in body weight or composition (Tey et al., 2013). This suggests that the high levels of healthy fats and fiber in hazelnuts and hazelnut oil may help promote satiety and reduce overall calorie intake, potentially supporting weight management goals.
Who should avoid hazelnut oil?
Individuals with hazelnut allergies should avoid consuming hazelnut oil or any products containing hazelnuts. Hazelnut allergies are relatively common, affecting approximately 0.2% to 0.5% of the general population (McWilliam et al., 2015). Symptoms of a hazelnut allergy can range from mild (e.g., itching, hives) to severe (e.g., anaphylaxis). Those with a history of tree nut allergies should also exercise caution and consult with an allergist before consuming hazelnut oil.
Can I eat hazelnut oil daily?
Yes, you can consume hazelnut oil daily as part of a balanced diet. However, it is essential to keep in mind that hazelnut oil is calorie-dense, with 120 calories per tablespoon (14 grams). To avoid consuming excess calories, it is recommended to use hazelnut oil in moderation and replace less healthy fats, such as saturated and trans fats, with this nutritious oil. As a general guideline, aim to consume no more than 2-3 tablespoons of hazelnut oil per day to reap its health benefits without exceeding your daily calorie needs.
Can dogs eat hazelnut oil?
Yes, hazelnut oil is generally safe for dogs when consumed in moderation. It can be a healthy addition to your dog’s diet, providing beneficial fatty acids and vitamin E. However, it is crucial to introduce hazelnut oil gradually and in small amounts to avoid digestive upset. A general guideline is to add no more than 1 teaspoon of hazelnut oil per 10 pounds of body weight per day to your dog’s food. As with any new food item, monitor your dog for any adverse reactions, such as vomiting or diarrhea, and consult with your veterinarian if you have any concerns.
Can cats eat hazelnut oil?
Hazelnut oil can be safely consumed by cats in small amounts, as it is not toxic to them. However, it is essential to introduce hazelnut oil gradually and in moderation to avoid digestive issues. A general guideline is to add no more than 1/4 teaspoon of hazelnut oil per day for every 5 pounds of body weight to your cat’s food. Keep in mind that cats have different nutritional requirements than dogs, and they are more prone to weight gain. Therefore, it is crucial to monitor your cat’s calorie intake and consult with your veterinarian before making significant changes to their diet.
How long does hazelnut oil last in the fridge?
When stored properly in the refrigerator, hazelnut oil can last for 6-12 months. To maximize its shelf life, keep the hazelnut oil in an airtight container, preferably a dark glass bottle or a stainless steel container, to protect it from light and air exposure. It is essential to note that refrigerated hazelnut oil may solidify, which is a normal occurrence. To restore its liquid state, simply remove the oil from the refrigerator and allow it to come to room temperature before using it.
Can you freeze hazelnut oil?
Yes, you can freeze hazelnut oil to extend its shelf life even further. When stored in the freezer, hazelnut oil can last for up to 2 years. To freeze hazelnut oil, pour it into an airtight, freezer-safe container, leaving some headspace to allow for expansion during freezing. Seal the container tightly and label it with the date of freezing. When you need to use the oil, remove it from the freezer and allow it to thaw in the refrigerator or at room temperature before using. Keep in mind that the oil may remain cloudy after thawing, but this does not affect its quality or taste.
How to tell if hazelnut oil is bad?
There are several signs that indicate hazelnut oil has gone bad. Firstly, if the oil has a rancid, unpleasant smell that differs from its normal nutty aroma, it is likely past its prime. Additionally, if the oil has a bitter, sour, or metallic taste, it is no longer suitable for consumption. Changes in the oil’s appearance, such as significant darkening or discoloration, can also be a sign of spoilage. Lastly, if you notice any mold growth or foreign particles in the oil, discard it immediately, as it is not safe to consume.
How long is hazelnut oil good for?
The shelf life of hazelnut oil depends on various factors, such as storage conditions and whether the oil has been opened or not. When stored properly in a cool, dark place, unopened hazelnut oil can last for 12-18 months. Once opened, hazelnut oil should be used within 6-12 months for optimal quality and flavor. If stored in the refrigerator, opened hazelnut oil can last for 6-12 months, while freezing can extend its shelf life up to 2 years. However, it is essential to check for signs of spoilage before consuming the oil, regardless of the storage method used.
How to keep hazelnut oil fresh?
To keep hazelnut oil fresh for as long as possible, it is crucial to store it properly. Always keep hazelnut oil in a cool, dark place away from direct sunlight and heat sources, as exposure to light and heat can cause the oil to deteriorate more quickly. Store the oil in an airtight container, preferably a dark glass bottle or a stainless steel container, to protect it from air exposure and oxidation. If you plan to use the oil infrequently, consider storing it in the refrigerator or freezer to extend its shelf life further. When using the oil, always use a clean, dry spoon or utensil to avoid introducing moisture or contaminants into the container.