Nut
Hazelnut
A sweet, round nut rich in vitamin E and good fats that nourish the heart and skin.
📊 How it ranks (our editor score) — 90/100Tap to see the breakdown
🌱 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.
✨ Why it's good for you
- 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
🥗 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
🥄 How to use it
Eat a small handful of raw hazelnuts, or chop them over porridge, salads, and roasted vegetables.
How much: A small handful, about an ounce (roughly 20 nuts), most days of the week.
Show full details & how to prepare it
Hazelnuts have been gathered from hedgerows since the Stone Age, and for good reason: they are unusually rich in vitamin E, the antioxidantA helpful substance in colorful fruits and vegetables that protects your cells from everyday wear and tear. More → that helps protect cells and keep skin supple, along with the same monounsaturated fats that make olive oil so kind to the heart. They also carry folate, magnesium, and a little plant protein.
Like all nuts they are rich, so a small daily handful is the wholesome measure. They are best raw or lightly roasted; the chocolate-hazelnut spreads on store shelves are mostly sugar and bear little resemblance to the simple, nourishing nut itself.
Ways to prepare it
⚠️ Cautions
- Tree nuts are a common allergen; avoid if you are sensitive.
- Calorie-dense, so keep to a small handful rather than a large bowl.
📚 What others say
- Ancient European nut eaten whole for energy
- Studied for vitamin E and monounsaturated fats
Learn more
🕊️ A word of encouragement
Even the smallest seed carries the whole tree within it. You hold more capacity for renewal than you know.
💬 Ask Remy about Hazelnut
📚 Resource confidence
Based on mentions in health references
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