Nut

Hazelnut

A sweet, round nut rich in vitamin E and good fats that may help nourish the heart and skin.

🌱 What it is

Hazelnuts grow in small clusters on shrubby trees, each round kernel wrapped in a thin, papery skin inside a hard shell. Their sweet, slightly toasty flavor makes them a favorite eaten plain or ground into spreads.

✨ How it may help

May help support healthy skin with its vitamin E content
Traditionally used to support the heart with its unsaturated fats
May help support healthy cholesterol as part of a balanced diet
May help support steady energy as a wholesome snack

🥄 How to use it

Eat a small handful of raw hazelnuts, or chop them over porridge, salads, and roasted vegetables.

🥗 Nutrition

Per 1 oz (28 g, about 21 kernels) · about 178 calories

Vitamin E 4.3 mg
Unsaturated fat 15 g
Fiber 2.7 g
Manganese 1.6 mg

Source: USDA FoodData Central

⚖️ Caution

Tree nuts are a common allergen; avoid hazelnuts if you are sensitive to them. They are calorie-dense, so keep to a small handful rather than a large bowl.

🍃 A note from nature

Hazelnut shrubs have grown wild along hedgerows and woodland edges for thousands of years, offering their sweet harvest freely to anyone who came looking - a picture of quiet, generous provision.