The Health Benefits of Hazelnuts

Although small in size, hazelnuts pack a large amount of valuable nutrients. The small snack nut provides multiple health benefits and disease reducing incentives with every serving that you consume.

Nutritional Content

Each one ounce serving size of hazelnuts contains healthy fats, a small amount of saturated fat, moderate protein, and a low amount of carbohydrates with fiber. Hazelnuts also have several vitamins and mineral nutrients that work in metabolic processes, heart disease prevention, bone formation and more.

Vitamin Content

Hazelnuts have adequate amounts of B Vitamins, largely responsible for proper metabolism of fats, carbohydrates and protein. Your body also receives energy through the consumption of the Vitamin B found in the small snack nut. A specific B vitamin found in hazelnuts called thiamin works to help regulate your nervous system and aid healthy muscle and cardiovascular health.

One small serving size of hazelnuts offers a near 20% of your recommended daily consumption of Vitamin E. This valuable vitamin and antioxidant eliminates free radicals within your body that have connections with causing cancer. As an essential nutrient, Vitamin E does not occur naturally in your body, meaning you have to consume the nutrient through food sources hazelnuts.

The Vitamin K in hazelnuts helps regulate blood clotting so that you do not encounter excessive bleeding when injured. The vitamin also works alongside other nutrients to form healthy bones, making hazelnuts a popular choice amongst osteoporosis patients.

Healthy Fats

Hazelnuts have nearly 13 grams of monounsaturated fat per every one ounce serving. Paired with the polyunsaturated fat, these healthy lipids work to reduce bad cholesterol, maintain healthy arteries, and improve overall heart health. Healthy fats have also been linked with lowering overall fat storages, known as triglycerides. This promotes more heart health and overall well being through weight management.

No Cholesterol or Sodium

Both of these valuable nutrients cause harm when you consume too much within short periods of time and over a life time. Each has the potential to raise blood pressure, ultimately leading to heart damage. Hazelnuts lack both sodium and cholesterol, making them a healthy choice for those watching weight and looking to improve heart health.


Although hazelnuts only contain about 5 grams of protein per each one ounce serving size, they still act as a sufficient secondary source of the valuable macronutrient. Protein works to build healthy and lean muscle within your body, helping improve strength and durability. Try adding hazelnuts to salads or for side dishes to increase your overall protein consumption.

Valuable Minerals

The small nuts contain viable amounts of magnesium and calcium, both of which greatly improve bone and teeth formation and density. Each also helps regulate metabolic functions.

The copper within hazelnuts plays a vital role in protecting against and improving some forms of arthritis, slowing down the overall aging process, and even stimulating brain cells. Copper also works to increase immunity, protecting you against common sicknesses.

A small handful of hazelnuts provide you with nearly your full daily recommended intake of manganese, an important mineral that allows your body to better metabolize food sources for energy while also reducing the overall bad cholesterol levels.


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