Health Benefits of Hazelnuts: A Heart-Healthy Treat

Hazelnuts laid on a table

Best known for pairing perfectly with chocolate, hazelnuts have a well-deserved place in the spotlight for more than their flavour. Beneath their rich, toasty aroma lies a powerhouse of nutrients that support heart, brain, and skin health. The health benefits of hazelnuts extend far beyond dessert — they’re a true superfood in disguise, offering antioxidants, healthy fats, and vitamins that promote graceful ageing and overall wellness.

Nutritional Profile of Hazelnuts

A 28-gram serving (about 20 nuts) provides an impressive balance of macronutrients and essential vitamins:

Calories: 178
Protein: 4.2 g
Fibre: 2.7 g
Healthy fats: 17 g (mostly monounsaturated)
Vitamin E: 4.2 mg (28% of daily needs)
Magnesium: 45 mg
Folate: 32 mcg
Antioxidants: proanthocyanidins and phenolic compounds

This nutritional profile supports heart function, brain activity, and skin repair — all key areas for healthy ageing.

Health Benefits of Hazelnuts for Heart Health

One of the most studied health benefits of hazelnuts is their role in supporting cardiovascular health. Rich in monounsaturated fats, they help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol, improving overall lipid balance.

Hazelnuts also contain arginine — an amino acid that helps relax blood vessels and improve circulation. Combined with magnesium and antioxidants, this helps maintain normal blood pressure and protect arteries from oxidative stress.

Regular hazelnut consumption has been linked to a lower risk of heart disease, making this sweet nut one of the most delicious ways to care for your cardiovascular system.

Brain and Nerve Health

The health benefits of hazelnuts go beyond the heart — they also nourish the brain. Their vitamin E and folate content help protect neurons from oxidative damage, support memory, and enhance mental focus.

Folate plays a vital role in the production of neurotransmitters such as serotonin and dopamine, which regulate mood and cognitive performance. Meanwhile, magnesium contributes to nerve stability and helps reduce fatigue, promoting mental clarity throughout the day.

A handful of hazelnuts can therefore act as a natural brain and mood booster — without the sugar rush.

Skin and Hair Health

Hazelnut benefits for skin and hair health

If you’re chasing that healthy glow, hazelnuts have you covered. Their high vitamin E content strengthens cell membranes and protects against environmental stressors like UV rays and pollution.

The health benefits of hazelnuts also include improved skin hydration and elasticity, while their healthy fats and antioxidants help reduce inflammation and premature ageing.

Hazelnut oil, often used in skincare, mirrors these internal benefits — but eating the nuts themselves delivers nutrients that work from within to support radiant skin and stronger hair.

Weight and Metabolic Balance

Despite their richness, hazelnuts can support healthy weight management when enjoyed mindfully. Their fibre and protein content help increase satiety, while their low carbohydrate levels make them a great snack for stabilising blood sugar.

Studies have shown that moderate nut consumption, including hazelnuts, is associated with better metabolic profiles and a reduced risk of obesity — proving that smart snacking really does make a difference.

Bone and Muscle Support

Hazelnuts are a valuable source of magnesium, calcium, and manganese — minerals essential for bone strength and muscle function. Magnesium also assists in energy production and muscle recovery, while manganese contributes to collagen formation, supporting joint and connective tissue health.

Including hazelnuts as part of a balanced diet may therefore help maintain strength and flexibility as you age.

How to Enjoy Hazelnuts the Right Way

How to enjoy hazelnuts the right way

Hazelnuts’ naturally sweet flavour makes them easy to incorporate into daily meals. Nutritionists recommend about 28 g (20 nuts) daily.

Simple ways to include them:

Add chopped hazelnuts to oats, yoghurt, or granola.
Blend into smoothies for a nutty flavour.
Toss over salads or roasted vegetables for crunch.
Enjoy as a mid-morning snack with coffee or tea.

Opt for plain or lightly roasted hazelnuts instead of those coated in sugar or chocolate. Store them in a cool, dry place to preserve their oils and flavour.

Hazelnuts

The Takeaway

Hazelnuts may be best known for their role in sweets, but their true strength lies in their nutrition. The health benefits of hazelnuts support your heart, brain, skin, and metabolism — proving that a little indulgence can indeed be healthy.

Whether enjoyed on their own or sprinkled over your favourite meal, hazelnuts bring together taste and wellness in one small, satisfying package.

Next in our Nut Series, we’ll spotlight Peanuts — Singapore’s Favourite Nut (That’s Not a Nut) and explore their surprising health perks and cultural roots. PRIME

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PRIME Magazine

PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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