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Hazelnuts Health Benefits, Nutritional value, Side Effects

Hazelnuts Health Benefits, Nutritional value, Side Effects

Hazelnuts, also known as filberts, are small, nutty-tasting nuts that are native to Europe and Asia. They have a crunchy texture and are often used in baked goods, such as cookies and pastries, as well as in savory dishes. Hazelnuts are a good source of nutrients and have several potential health benefits. They benefits the brain & heart health, reduce inflammation, help in weight loss.

Nutritional value of hazelnuts

Hazelnuts are a good source of nutrients and provide a variety of health benefits. They are a rich source of monounsaturated fats, which are heart-healthy fats that can help to lower cholesterol levels and reduce the risk of heart disease. Hazelnuts are also a good source of protein, fiber, and several essential vitamins and minerals, including vitamin E, thiamin, and magnesium. One ounce (28 grams) of hazelnuts contains approximately:

  • 170 calories
  • 15 grams of fat
  • 4 grams of protein
  • 3 grams of fiber
  • 37% of the recommended daily value (DV) for vitamin E
  • 12% of the DV for thiamin
  • 20% of the DV for magnesium

Hazelnuts also contain small amounts of other essential nutrients, including copper, manganese, and phosphorus. They are a good choice for people who are looking to add more nutrients to their diet without adding a lot of calories.

Health Benefits of Hazelnuts:

1. Rich in nutrients

Hazelnuts are a good source of vitamins and minerals, including vitamin E, thiamin, and copper. They are also a good source of fiber, which can help support healthy digestion and prevent constipation.

2. Improve heart health

Hazelnuts contain monounsaturated fats, which have been shown to improve cholesterol levels and lower the risk of heart disease. Hazelnuts also contain antioxidants, which can help protect against oxidative stress and reduce the risk of heart disease. Roughly 50% of your RDI for magnesium is found in hazelnuts. Magnesium can increase blood flow and prevent blood vessels from contracting.

3. May reduce inflammation

Hazelnuts contain antioxidants, including proanthocyanidins and flavonoids, which have anti-inflammatory properties. Inflammation is a key factor in many chronic diseases, such as heart disease and cancer, and reducing inflammation may help prevent or manage these conditions.

Nut good for heart health

4. Support brain health

Hazelnuts contain vitamin E, which may help protect against cognitive decline and improve brain function.

5. Aid in weight management

Hazelnuts are a good source of fiber, which can help support weight management by promoting feelings of fullness and helping to control appetite. The healthy fats found in hazelnuts. They help you avoid those annoying cravings and enable you to feel fuller for longer. We offer five tasty snack-sized hazelnut bundles that are perfect for traveling.

6. Lowers cancer risk

Vitamin E, another potent antioxidant found in abundance in hazelnuts, has shown potential protection against cell damage that can contribute to or cause cancer. Hazelnuts have a high amount of antioxidants, vitamin E, and manganese, which may help reduce the incidence of several malignancies.

7. The Benefits of Hazelnuts for Pregnant Mothers

Of all tree nuts, hazelnuts have the highest levels of folate. The risk of neural tube abnormalities during pregnancy is lowered thanks to folate. Also, due to the fatty acids they contain, hazelnuts are quite beneficial throughout the first trimester.

nut good for cancer prevention
Hazelnut aid in weight loss

Potential Side Effects of Hazelnuts:

  1. Allergies: Some people may be allergic to hazelnuts and may experience symptoms such as itching, swelling, and difficulty breathing after consuming them.
  2. High in calories: Hazelnuts are high in calories, with around 180 calories per ounce. This means they should be consumed in moderation as part of a balanced diet to avoid weight gain.
  3. Contamination: Hazelnuts may be contaminated with aflatoxins, which are toxic substances produced by certain types of mold. Aflatoxins can cause liver damage and are carcinogenic. It is important to purchase hazelnuts from reputable sources and to store them properly to reduce the risk of contamination.


Hazelnuts can be a nutritious and tasty addition to a healthy diet. However, it is important to consume them in moderation and to be aware of any potential side effects, such as allergies and contamination. If you have a history of allergies or have any concerns about consuming hazelnuts, it is always a good idea to speak with a healthcare professional.

How to add hazelnuts into your diet?

There are many ways to use hazelnuts in cooking and baking. Here are a few ideas:

  1. Chop or grind hazelnuts and add them to baked goods like cookies, cakes, and breads for a crunchy texture and nutty flavor.
  2. Use hazelnuts as a topping for salads, oatmeal, or yogurt.
  3. Roast hazelnuts in the oven or on the stovetop and add them to savory dishes like pasta, rice, and stir-fries for a crunchy texture and nutty flavor.
  4. Use hazelnuts to make homemade nut butter by grinding them in a food processor until smooth.
  5. Add hazelnuts to a smoothie for a protein boost and nutty flavor.
  6. Use hazelnuts as a breading for chicken or fish.
  7. Make homemade hazelnut milk by blending hazelnuts with water and straining out the solids.

I hope these ideas give you some inspiration for using hazelnuts in your cooking and baking.


How many hazelnuts should I eat a day?

About 1-2 ounces of hazelnuts per day are advised for weight loss. Approximately 15-20 hazelnuts make up an ounce of hazelnuts.

Are hazelnuts good for your liver?

Hazelnuts improve the body’s supply of vital nutrients like magnesium and vitamin E. This lowers the risk of developing chronic conditions like diabetes, cancer, heart disease, and liver issues.

Do hazelnuts raise blood sugar?

When compared to other persons, those who consume the required amount of hazelnuts each day saw less of a spike in their blood sugar levels.

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