The Hazelnut is the nut of the hazel tree which is also called filberts. Hazelnuts contain the highest level of vitamin E, which plays an essential role in preserving healthy skin, nails, and hair, and can also protect against cognitive decay, inflammation, and fatty liver condition.
They are also full of unsaturated fats, calcium, magnesium, and vitamins B. Therefore, they support good heart health, may decrease the risk of cancer, and assist with muscle, skin, bone, joint, and digestive health.
Hazelnuts are different in color and texture depending upon the type.
Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.
One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains (1):
Calories: 176
Total fat: 17 grams
Protein: 4.2 grams
Carbs: 4.7 grams
Fiber: 2.7 grams
Vitamin E: 21% of the RDI
Thiamin: 12% of the RDI
Magnesium: 12% of the RDI
Copper: 24% of the RDI
Manganese: 87% of the RDI
Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.
Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid (1, 2Trusted Source).
Furthermore, a one-ounce serving provides 2.7 grams of dietary fiber, which accounts for about 11% of the DV (1).
However, hazelnuts contain phytic acid, which has been shown to impair the absorption of some minerals, like iron and zinc, from the nuts (3Trusted Source).
Eating more hazelnuts may improve a person’s health in a variety of ways.
