When combined with chocolate, hazelnuts make unforgettable treats like Nutella and Ferrero Rocher chocolates. The world loves this combination and because of that, Ferrero buys approximately 25% of the world's hazelnut supply each year! However, this nut is much more than a sweet indulgence, the hazelnut possesses quite a few health benefits. 

What Are Hazelnuts?

Hazelnuts, which are also called filberts or cobnuts, are produced by hazel trees. The trees grow all over the world in temperate climates and the world's largest producers of hazelnuts are found in Turkey, supplying approximately 70% of the world's demand. In the U.S., Oregon is the largest producer and in Canada, most hazelnuts are grown in British Columbia. Unfortunately, in 2014, Turkey suffered severe weather conditions that interfered with the growing season of hazelnuts, causing hazelnut prices to skyrocket.

Hazelnuts are either harvested by hand or are mechanically raked up after they have fallen from the tree. Interestingly, most commercial growers wait until most of the nuts have fallen on their own before they collect them. Hazelnuts ripen in late August, which is the best time to find the most flavorful nuts. If you keep them in their shell and store them in a dry, cool place, they can last for a few years.

Top Hazelnut Benefits For Good Health

Cardiovascular Disease Benefits of Hazelnut

Cardiovascular benefits found in the hazelnut are due to its high concentration of healthy monounsaturated and polyunsaturated fatty acids that work to protect the heart and blood vessels from plaque buildup. Eating 1.5oz daily can help reduce the risk of cardiovascular disease and can help reduce cholesterol levels.

Weight Loss

A review of 31 studies found that incorporating nuts into your diet promotes weight loss, especially when eating nuts replaces other foods. Hazelnuts are a good source of protein, healthy fat and fibre, which are exactly the macro-nutrients needed to keep your blood sugar stable and to promote healthy weight loss. Add hazelnuts to trail mixes or eat a small handful (10-15 nuts) as a snack. Hazelnuts also contain B vitamins which help combat stress and improve mood, which will also support weight loss.

Antioxidant Benefits of Hazelnut

The hazelnut is a rich source of antioxidants and contains plant compounds called phenolic acids and flavanols, which benefit your health by helping protect against chronic diseases and inflammation. 

Nutritious Superfood

Hazelnuts are high in minerals like calcium, magnesium, manganese and iron. Compared to all other nuts, hazelnuts have the highest amount of folate, which is very important for preventing neural tube defects during pregnancy. Hazelnuts are also high in B vitamins and vitamin E.

Nutritional Information

nutrient profile for 100grams (3.5oz)
calories 628
fibre11 grams
protein15 grams
monounsaturated fat 46 grams
polyunsaturated fat 8 grams
saturated fat 4.5 grams
calcium114mg
magnesium163mg
potassium680mg
zinc2.4mg
iron4.7mg
supplement articles – vitamin e15mg
vitamin b-10.64mg
vitamin b-60.92mg
folate113ug

Shopping For Quality Hazelnuts

Hazelnuts are great for snacking. They make a nutritious snack on their own or are very tasty in trail mixes. Add chopped hazelnuts to your oatmeal or on a salad. You can add crushed hazelnuts to tomato-based pasta sauces, or add them to muffin recipes. Hazelnut meal is a great nut flour that you can use in gluten-free baking. Of course, hazelnut butter is very tasty too, especially when it's mixed with chocolate and you can use it on toast, cut-up apples or in smoothies.

Selecting The Best Hazelnuts

To get the most nutrient-dense hazelnuts, choose raw, unshelled hazelnuts. Roasting destroys some of the nutrients and salted nuts are not good for those trying to avoid excess salt. Most nuts are high in monounsaturated and polyunsaturated fats which can go rancid when exposed to light, heat and humidity. Keep your hazelnuts in their shell and refrigerate or freeze them so they will stay fresher, longer.

Hazelnut Alternatives

People who are allergic to peanuts, brazil nuts, macadamia nuts and birch pollen, may also be allergic to hazelnuts.

If you are allergic to hazelnuts, seeds make a good alternative. Try pumpkin seeds, sesame seeds, chia seeds, and sunflower seeds. Raw seeds can also provide essential Omega 3 fatty acids, minerals and antioxidants to benefit your health. For other healthy snacks consider dried legumes like chickpeas or soybeans, which are high in fiber and protein.