Back to knowledge libraryHazelnuts
Hazelnuts (also known as filberts or cobnuts) are small, round nuts, that come from the hazel tree.
What is the nutrient content of hazelnuts?
A recommended serving size of hazelnuts is 30g, which is about 20 nuts:
What are the health benefits of hazelnuts?
1. Heart Health: The high content of monounsaturated fats, similar to those found in olive oil, helps in reducing LDL cholesterol levels, potentially lowering the risk of heart disease.
2. Antioxidants: Hazelnuts are rich in vitamin E, an antioxidant that helps protect cells from oxidative damage, which is linked to aging and various diseases, including cancer.
3. Brain Health: Hazelnuts contain thiamine, magnesium, and copper, which support brain function, nerve health, and cognitive performance.
Where can I find hazelnuts?
Hazelnuts may be eaten raw, as part of spreads (e.g. chocolate hazelnut spreads), and in a variety of sweet dishes, such as cakes, cookies, pralines, and breakfast cereals. Hazelnut milk is a popular milk alternative for vegans and people who do not consume dairy.
References:
National Health Service (2020). Vitamins and Minerals. Available at:
https://www.nhs.uk/conditions/vitamins-and-minerals
/vitamin-e/#:~:text=The%20amount%20of%20vitamin
%20E,3mg%20a%20day%20for%20women [Accessed
8 November 2024].
British Heart Foundation (2024). Are nuts good for you? Available at:
https://www.bhf.org.uk/informationsupport/heart-ma
tters-magazine/nutrition/are-nuts-good-for-you
[Accessed 10 September 2024].
Brown, R., Ware, L., & Tey, S. L. (2022). Effects of Hazelnut Consumption on Cardiometabolic Risk Factors and Acceptance: A Systematic Review. International journal of environmental research and
public health, 19(5), 2880. https://doi.org/10.3390/ijerph19052880 [Accessed 10 September 2024].
Rondanelli, M., Nichetti, M., Martin, V., Barrile, G. C., Riva, A., Petrangolini, G., Gasparri, C., Perna, S., & Giacosa, A. (2023). Phytoextracts for Human Health from Raw and Roasted Hazelnuts and from HazelnutSkin and Oil: A Narrative Review. Nutrients, 15(11), https://doi.org/10.3390/nu15112421 [Accessed 10 September 2024].
Talebi, S., Khodagholi, F., Bahaeddin, Z., Ansari Dezfouli, M., Zeinaddini-Meymand, A., Berchi Kankam, S., Foolad, F., Alijaniha, F., & Fayazi Piranghar, F. (2024). Does hazelnut consumption affect brain health and function against neurodegenerative diseases?. Nutritional neuroscience, 27(9), 1008–1024.
https://doi.org/10.1080/1028415X.2023.2296164
[Accessed 10 September 2024]
Written By:
Grace Williams, Head of Nutrition & Operations, myfood24.