From the time of the Black Sea region of Turkey, hazelnuts have been harvested for at least 2300 years. Even today, Turkey is considered as the world’s primary hazelnuts exporter. However, hazelnuts are also grown in other parts of the world including the U.S Pacific Northwest. The demand for hazelnut has increased substantially due to its appetizing taste and health benefits. Hazelnuts can make a great addition to many dishes providing essential nutrients. Include them in a balanced and calorie-controlled diet to maintain a healthy lifestyle.

Learn how hazelnuts can support your health from promoting heart health to improving bone tissues.

Health Benefits of Hazelnuts

Promote Heart Health

When it comes to tree nuts, they are well-known to effectively fight against heart diseases. Hazelnuts contain essential vitamins and minerals that can support your heart health. Besides being a good source of fiber, they are rich in monounsaturated fatty acids which reduce LDL cholesterol and increase HDL cholesterol at the same time.

A considerable amount of magnesium in hazelnuts helps in regulating calcium and potassium to maintain your blood pressure.

Help Manage Diabetes

Choosing monounsaturated fats over trans or saturated fats matters the most when planning a diabetic plan. Being a great source of these healthy fats, eating the recommended portion of hazelnuts is a great way to ensure the health-related benefits of good fats without worrying about gaining additional weight. If you’re a diabetic patient, consult your doctor about including hazelnuts to your meal.

Boost the Brain Functions

Hazelnuts are filled with essential elements that can boost brain and cognitive functions. They help in the prevention of degenerative diseases in the long-run. A diet supplemented with hazelnuts can keep your brain sharp and working at its peak because of high levels of vitamin E, folate, fatty acids, and manganese.

Help Prevent Cancer

Have you ever heard about antioxidants before?

A high number of antioxidants prevents the growth of cancer cells. Hazelnuts contain antioxidants in a comparatively larger amount. The consumption of vitamin E acts as a cancer-prevention supplement. Various studies have shown that Vitamin E is capable of fighting against breast, colon, and lung cancer. Moreover, it also prevents the growth of tumors and mutations in your body. Being one of the best sources of vitamin E, hazelnuts is the way-to-go for cancer prevention.

Bone Health

Hazelnuts have an excellent source of essential nutrients that provides strength to your bones. When it comes to bone health, magnesium is a vital nutrient that helps in the growth of new bones and the strengthening of old bones.

Hazelnuts Nutrition

Hazelnuts are rich in fats and have a higher calorie count as compared to any other healthy snacks, however, it contains several essential nutrients to keep you healthy without fear of gaining additional weight.

One ounce (28 grams) of hazelnuts contains the following:

  • Calorie: 176
  • Carbs: 4.7 g
  • Protein: 4.2 g
  • Fat: 17 g
  • Fiber: 2.7 g
  • Manganese: 1.7 mg (86% DV)
  • Copper: 0.5 mg (24% DV)
  • Vitamin E: 4.2 mg (21% DV)
  • Thiamine: 0.2 mg (12% DV)
  • Magnesium: 45.6 mg (11% DV)
  • Vitamin B6: 0.2 mg (8% DV)
  • Phosphorus: 81.2 mg (8% DV)
  • Iron: 1.3 mg (7% DV)
  • Zinc: 0.7 mg (5% DV)

These mouth-watering nuts also contain vitamin C and calcium.

Side Effects of Hazelnuts

Pregnancy and breast-feeding

When taken in amounts found in food, hazelnuts are safe for you that can even yield a significant number of health benefits. However, when taken in larger amounts by mouth as medicine during pregnancy or breast-feeding, there is no reliable information whether it’s safe or not. For that purpose, it’s is necessary to keep on the safe side and always consult your doctor before consuming such nuts.


Like any other nuts, some people might also be allergic to hazelnuts. If you’re sensitive to various kinds of allergies, eating nuts such as peanuts, cashews, walnuts, and hazelnut can trigger this reaction. Some people may develop serious allergic reactions that are considered life-threatening breathing problems (anaphylaxis).

Dosing Considerations for Hazelnuts

The consumption of hazelnuts depends on your age, health, and several other conditions. Keep in mind that although natural products yield various health-related benefits, over-consumption can reverse the scenario. Be sure to consult your doctor or pharmacist before consuming hazelnuts if you’re experiencing any medical problem.