Why You Should Try Hazelnuts and What Unexpected Benefits They Can Bring to Your Health

Hazelnuts often remain in the shadow of their more famous relatives—almonds and cashews—although they can rightfully be considered one of the most valuable nuts for health. Many people overlook these small round kernels with brown skin, underestimating their real potential. Why do we so rarely choose hazelnuts as a snack, and what advantages do we miss by not including them in our daily diet? Modern research reveals a whole list of surprising properties of this nut that can change the way we think about healthy foods.

Hazelnuts—What Kind of Nut Are They and Why Should You Try Them

Hazelnuts, or filberts, have long been cultivated in Mediterranean and Caucasus regions. In world cuisine they are appreciated for their rich flavor and versatility: hazelnuts are added to pastries, desserts, salads, and used to make spreads and oils. In composition, hazelnuts match—and sometimes surpass—other nuts: 100 g contain about 15 g of protein, more than 60% healthy fats, as well as fiber and a complex of B and E vitamins and essential minerals. Unlike almonds or walnuts, hazelnuts are like a small burst of energy in every kernel.

Advantage №1: Hazelnuts Help Reduce “Bad” Cholesterol

One of the most interesting properties of hazelnuts is their support of the cardiovascular system. The nut is rich in monounsaturated fats, which help reduce levels of low-density lipoproteins (LDL or “bad” cholesterol) in the blood. A review of scientific studies published in 2016 showed that consuming 29–69 g of hazelnuts daily noticeably lowers LDL while “good” cholesterol (HDL) remains within normal levels. Dietitian Emer Delaney notes that such changes help reduce the risk of atherosclerosis and other heart diseases. Together with vitamin E and magnesium, hazelnut nutrients create natural support for the blood vessels.

Advantage №2: Hazelnuts Help Stabilize Blood Sugar Levels

Hazelnuts contain oleic acid—a fatty acid that positively affects cellular insulin sensitivity. Some studies show that this nut can lower the glycemic index of meals if consumed regularly. Research from 2011 and 2013 produced different results: among people with type 2 diabetes, regular consumption of a nut mix (including hazelnuts) helped improve insulin sensitivity, although in other groups the effect was less pronounced. This inconsistency is explained by differences in dosage and baseline health conditions. For people without diabetes, the nut may also serve as a preventive component of the diet.

Advantage №3: A Natural Source of Fiber for Gut Health

Hazelnuts are not only delicious but also a great way to increase your dietary fiber intake. Just one handful (30 g) provides around 10% of the daily fiber requirement for an adult. Fiber works in the intestines like a gentle brush, supporting the balance of the microbiota and promoting regular digestion. Modern recommendations advise consuming at least 25–30 g of fiber per day, and hazelnuts can take a well-deserved place among its sources.

This source of fiber is especially valuable for people with a sedentary lifestyle. Those who spend most of the day at a computer—office workers, students, freelancers—experience slower gut motility and less active digestion. In this situation, hazelnuts help gently stimulate intestinal function, maintain stable energy levels, and prevent discomfort associated with low mobility.

Gamers, who spend several hours in front of a screen, deserve special mention. For them, nuts are a convenient and beneficial snack: fiber improves digestion, reduces bloating, and helps maintain comfort even during long gaming sessions. The same applies to those who not only play but also watch gaming shows—such broadcasts can be captivating for hours.

Against this background, it is not surprising that while watching popular live formats, including the dynamic game Monopoly Big Baller, many choose healthier alternatives to familiar snacks. Those who want to learn more about the show format and its mechanics can visit MonopolyBigBallerGameCOM, where basic information is collected.

Nevertheless, dietitians remind us: even healthy snacks do not replace the need for regular breaks and movement, especially with a sedentary lifestyle—because it is the combination of moderate activity and a balanced diet that ensures long-term health.

Advantage №4: Potential Reduction of Risks for Certain Types of Cancer

Hazelnuts are rich in antioxidants: proanthocyanidins, vitamin E, manganese. These substances fight oxidative stress—a process that damages cells and contributes to tumor development. In vitro and animal studies have shown promising results regarding lowering risks of certain cancers when antioxidant-rich foods are included in the diet. Dietitian Jamie Baham notes that such findings require cautious interpretation: large-scale human studies are still ongoing. However, experts agree that antioxidants are best obtained from whole foods rather than supplements.

Advantage №5: Support for Brain Function and Cognitive Health

Hazelnuts contain folic acid and polyunsaturated fats known for their influence on brain neurons. They help maintain memory, support proper blood flow, and aid in preventing neurodegenerative diseases. Scientific publications note that regular nut consumption is associated with a reduced likelihood of depression and Alzheimer’s disease. In terms of these nutrients, hazelnuts are comparable to walnuts, falling short only in certain components.

Advantage №6: Improved Skin Health and Support for Youthfulness

Vitamin E and copper, both abundant in hazelnuts, play an active role in collagen and elastin synthesis—proteins responsible for skin elasticity and joint health. Dietitians point out that these substances reduce inflammation, speed up tissue recovery, and support the skin’s youthful appearance. Scientific research confirms that adequate vitamin E intake can ease the course of certain skin conditions, including acne and psoriasis. For noticeable effects, dietitians recommend consuming 20–30 g of hazelnuts 3–5 times per week.

Advantage №7: Strong Bones, Muscles, and Tissues

A standard serving of hazelnuts contains significant amounts of magnesium, manganese, and iron. Magnesium and manganese are essential for the formation of bone tissue and the maintenance of muscle function, while iron and copper participate in hematopoiesis: they help synthesize red blood cells and supply tissues with oxygen. The protein in hazelnuts serves as a building material for every cell and supports tissue repair throughout the body.

How to Include Hazelnuts in Your Daily Diet

To gain maximum benefits, specialists recommend eating 20–30 g of hazelnuts per day, which is equivalent to a handful of nuts. They can be added to yogurt, oatmeal, salads, or used in baking. Hazelnuts pair wonderfully with dark chocolate and fruit, becoming an elegant dessert or a nutritious snack. It is important to remember calorie density: 100 g contain about 600 kcal, so those watching their weight should practice moderation. Potential allergies should not be forgotten—nuts should be introduced carefully for allergy-prone individuals and young children. Hazelnuts have traditionally been used in cooking since ancient times: they complement cheeses, meat dishes, and even soups, and also serve as the base for the famous nut paste. When choosing nuts, pay attention to kernel integrity and absence of mold, and store them in airtight packaging in a cool place.

Maybe It’s Time to Rethink Your Shopping List?

Hazelnuts fit easily into daily menus, unlocking new flavors and opportunities for taking care of your health. Sometimes all it takes is adding one or two handfuls of these unusual nuts to make your diet more nutritious and varied. How often do you allow yourself to try something new for both benefit and pleasure?