Put down the almonds and pistachios—hazelnuts are an overlooked snack that deserves more attention.
The small, round nuts with brown skins—sometimes known as filberts—are packed with protein, fiber, and healthy fats, making them a perfect addition to any balanced, nutrient-dense diet. “Hazelnuts are really one of the underrated nuts, and they’re a brilliant addition to your snack repertoire,” Emer Delaney, RD, founder of My Private Dietitian, told Health.
Here are some health benefits you can expect when you start adding more hazelnuts to your diet.
Is heart health a top priority? Hazelnuts may be able to help with that.
Multiple studies have shown that hazelnuts can positively impact cholesterol levels. One 2016 review and analysis showed that eating hazelnuts every day—anywhere from 29 to 69 grams—led to a “significant reduction” in LDL cholesterol while HDL cholesterol remained stable.
Another study, published in 2013, followed 21 people with high LDL cholesterol as they ate a diet where hazelnuts made up 18% to 20% of their total daily calories for four weeks. Hazelnuts significantly improved various heart health markers, including total cholesterol, triglycerides, and LDL cholesterol levels.
The results are mixed, but some studies show hazelnuts could benefit blood sugar.
Though one 2013 study found that eating hazelnuts had no effect on fasting blood sugar levels in people with metabolic syndrome, another one published in 2011 saw an opposite effect: people with type 2 diabetes who ate 30 grams of mixed nuts—which included 7.5 grams of hazelnuts—each day showed improved insulin sensitivity.
The oleic acid found in hazelnuts may also benefit insulin sensitivity. One older study found that diets rich in oleic acid may help reduce fasting blood sugar and insulin levels and increase insulin sensitivity.
Hazelnuts are a small package packed with fiber. “A small handful provides approximately 10% of your daily fiber needs,” said Delaney.
Fiber supports the gut not only through boosting the vitality of the gut microbiome, but this complex carb also promotes digestive regularity by moving digested food through the gastrointestinal (GI) tract.
Hazelnuts are high in antioxidants and micronutrients like vitamins and minerals, which could give them some anti-cancer properties.
An antioxidant known as proanthocyanidins is found in high amounts in hazelnuts. Some studies–not in humans, but in test tubes and animals—have shown proanthocyanidins may protect against oxidative stress, which may then help prevent some types of cancer.
The high amounts of vitamin E in hazelnuts may also be important here: “Vitamin E functions as a fat-soluble antioxidant that may reduce cancer risk and inflammation,” Jamie Baham, MS, RDN, LD, dietitian and owner of Ladybug Nutrition told Health.
Hazelnuts also provide a large amount of manganese, a micronutrient that some researchers claim could be an “antioxidant approach to cancer intervention.”
Hazelnuts are a great source of folate and healthy fats, making them important for brain health.
“[Folate and fats] are essential for cognitive function and maintaining healthy neural connections and blood flow to the brain, supporting focus, clarity, and mental flexibility,” said Delaney.
The polyunsaturated fats found in hazelnuts are particularly beneficial for brain health, with research demonstrating their ability to help treat and prevent neurological concerns like depression and Alzheimer’s disease.
Some of the micronutrients in hazelnuts are also game-changing for skin health.
“Copper, [found in hazelnuts], helps our body produce collagen and elastin, keeping our skin firm and our joints healthy,” said Delaney.
Meanwhile, vitamin E is another key player in skin health, potentially helping to reduce the severity of certain skin conditions like psoriasis and acne.
You’ll find meaningful amounts of magnesium and manganese in hazelnuts—micronutrients critical in overall bone health.
Additionally, the iron and copper in hazelnuts support red blood cell formation. And the protein they offer helps to build, repair, and maintain pretty much every other tissue in the body that you can think of—including muscles.
Hazelnuts may not be your first choice as a snack—but maybe they should be.
The nutrient-dense nuts can support heart, gut, and skin health (not to mention they’re also super tasty.
Hazelnuts are a delicious addition to a range of both sweet and savory recipes—helping you to easily integrate them into your daily routine. “The culinary options really are endless as these little guys are so versatile,” said Delaney. “They appear in my shopping basket every week.”
