Top 13 Benefits Of Hazelnuts: Nutrition, Health, And More

Hazelnuts, sometimes called filberts, are not only a delicious snack but also one of the most nutrient-dense nuts. Commonly consumed raw, roasted, or ground, hazelnuts are packed with healthy fats, antioxidants, protein, vitamins, and minerals. Whether added to sweet treats or savory dishes, hazelnuts provide a host of health benefits that touch every system in the body. This article covers the top benefits of hazelnuts, their nutritional profile, methods of consumption, and potential side effects.

Table of Contents

• Hazelnut Nutrition Facts
• Top 13 Benefits of Hazelnuts
• How To Include Hazelnuts In Your Diet
• Side Effects And Precautions
• Frequently Asked Questions (FAQs)

Hazelnut Nutrition Facts

Hazelnuts are nutritious powerhouses, offering a valuable combination of macronutrients and micronutrients in each serving. Here is what you receive in one ounce (28g or about 20-21 kernels) of raw, unsalted hazelnuts:

*% Daily Values are based on a 2,000 calorie diet.

Hazelnuts also contain smaller but significant amounts of folate, vitamin B6, phosphorus, zinc, potassium, and a variety of antioxidants. They are naturally low in sodium and cholesterol-free.

Top 13 Benefits of Hazelnuts

1. Excellent Source of Nutrients

Hazelnuts are rich in essential nutrients, including vitamin E, thiamin, magnesium, copper, manganese, and healthy fats. These nutrients are vital for energy production, nerve function, and protection against oxidative stress.

2. Packed with Antioxidants

Hazelnuts provide high levels of antioxidants, especially phenolic compounds and vitamin E, which help protect cells from free radical damage. Regular intake of antioxidants is associated with reduced inflammation and lower risk of chronic diseases.

3. Supports Heart Health

• Rich in monounsaturated and polyunsaturated fatty acids that help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
• High levels of antioxidants, magnesium, and dietary fiber further contribute to cardiovascular protection.
• Several studies show a connection between nut consumption and reduced risk of heart disease and stroke.

4. Aids in Blood Sugar Control

• Hazelnuts have a low glycemic index and contain healthy fats and fiber, resulting in a minimal impact on blood sugar levels.
• This makes them a smart snack option for people with diabetes or those trying to prevent insulin resistance.

5. Boosts Brain Health

The B vitamins, vitamin E, manganese, and folate in hazelnuts contribute to healthy brain function, memory, and mood regulation. Vitamin E, in particular, helps protect the brain from age-related cognitive decline.

6. May Reduce Cancer Risk

Nuts, including hazelnuts, contain compounds that may reduce the risk of certain cancers. Their high antioxidant content helps combat oxidative stress, which is known to play a role in the development of cancer.

7. Helps in Weight Management

• High in healthy fats and dietary fiber, hazelnuts help increase satiety and reduce overall calorie intake.
• The protein and fiber content can curb hunger and help with portion control.
• Despite their calorie density, several population studies report no link between nut consumption and undesirable weight gain when eaten in moderation.

8. Promotes Healthy Skin

• Vitamin E and healthy fats help protect the skin from photoaging, maintain moisture, and support skin repair.
• Hazelnuts may boost skin elasticity, contribute to an even skin tone, and slow down the signs of aging.
• Some traditional applications include hazelnut oil for topical use.

9. Supports Bone Health

The magnesium, manganese, phosphorus, and copper present in hazelnuts help promote healthy bone development and maintenance.

10. Improves Digestive Health

• Hazelnuts are a good source of dietary fiber, which supports healthy digestion and gut flora, alleviates constipation, and helps keep the digestive tract functioning optimally.

11. May Improve Sperm Quality

Although more research is needed, nutrients such as vitamin E, folate, and zinc are associated with improved sperm production and motility.

12. Good for Hair Health

The vitamin E and B vitamins, zinc, and iron content in hazelnuts nourish hair follicles, promoting stronger, healthier hair and potentially reducing hair fall.

13. Provides Energy and Reduces Fatigue

High in calories, healthy fats, and B vitamins, hazelnuts are a sustaining energy source—ideal for athletes, students, or anyone with high energy demands.

Table: Overview of Hazelnut Health Benefits

How To Include Hazelnuts In Your Diet

Hazelnuts are exceptionally versatile and can be incorporated into your diet in many delicious ways:

• As a snack: Enjoy raw, roasted, or lightly toasted hazelnuts alone or mixed with other nuts and dried fruits.
• Add to cereals and yogurt: Sprinkle chopped hazelnuts over breakfast cereals, porridges, or Greek yogurt for a crunchy texture and nutrient boost.
• In baked goods: Add to muffins, cookies, granola bars, brownies, or breads for flavor and nutrition.
• In salads: Boost salad nutrition with roasted or chopped hazelnuts.
• Hazelnut butter: Use as a spread on toast, in smoothies, or as a dip for fruits and veggies.
• Hazelnut oil: Drizzle on salads, steamed vegetables, or pasta for a rich, nutty flavor.

Recommended serving size: About 1 ounce (28g) per day, or a small handful, is a suitable portion for most adults. Moderation is important due to their calorie density.

Side Effects And Precautions

• Allergies: Hazelnuts are a tree nut and a common allergen; people with nut allergies should avoid them.
• Calorie content: Hazelnuts are calorie-dense, so overconsumption can contribute to excess calorie intake and weight gain.
• Phytic acid: Hazelnuts contain phytic acid, which can slightly inhibit the absorption of some minerals (like iron and zinc) in the body. However, for most people with a varied diet, this is rarely a concern.
• Digestive issues: Some individuals may experience mild digestive discomfort after consuming large quantities of nuts due to their fiber content.

Frequently Asked Questions (FAQs)

Q: Can hazelnuts help with cholesterol management?

A: Yes, hazelnuts are rich in monounsaturated fats and antioxidants, which can help lower bad (LDL) cholesterol and support heart health.

Q: Are hazelnuts suitable for people with diabetes?

A: Yes, their low glycemic index, healthy fats, and fiber make hazelnuts a smart snack for blood sugar control, when eaten in moderation.

Q: What is the best way to store hazelnuts?

A: Store hazelnuts in an airtight container in a cool, dry place or refrigerate for maximum freshness. Refrigeration or freezing extends their shelf life and preserves healthy fats.

Q: How do hazelnuts compare with other nuts?

A: Hazelnuts are particularly rich in vitamin E, manganese, and folate compared to many nuts. Their fat and calorie content is similar to others, but their flavor and nutritional profile are unique.

Q: Can I eat hazelnuts if I have a nut allergy?

A: No. People with tree nut allergies must avoid hazelnuts, as allergic reactions can be severe.

Conclusion

Hazelnuts are a nutritional powerhouse, providing valuable vitamins, minerals, healthy fats, and antioxidants. Their consumption supports heart, brain, skin, and digestive health, and they fit easily into varied diets. However, like all foods, hazelnuts should be consumed in moderation and avoided by those with nut allergies. Consider adding this tasty, crunchy nut to your routine for a delicious way to nourish your body.

Author

Medha DebCommerce Editor

 

Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.

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