Nutrition and health benefits of hazelnuts

Hazelnuts have a variety of nutrients and health effects making them a worthwhile addition to a heart healthy diet:

• A rich source of healthy fats – hazelnuts contain mostly healthy monounsaturated fats (79% of total fat), and have a lower proportion of saturated fat (4% of total fat).6

• High in dietary fibre – with their burnished brown coats a 30g serve of hazelnuts provides more than 10% of the recommended dietary intake of fibre.6,

7 A high-fibre diet can benefit heart and digestive health and help manage blood glucose levels.8 Eating more fibre can

also assist with weight management by keeping you feeling full for longer.8

• An excellent source of vitamin E – hazelnuts contain significant amounts of vitamin E.6 A 30g serve provides 45% of the recommended daily intake of this vitamin.6, 7 Vitamin E is an important fat-soluble vitamin and antioxidant which may help reduce the risk of heart disease.9

• Rich in antioxidants and phytochemicals – hazelnuts are a rich source of antioxidants, particularly the hazelnut skins.10–14 Protective plant compounds such as phenolic acids and flavanols may help to protect against chronic disease. Hazelnuts have a high antioxidant capacity 9645 umol TE/100g as measured by ORAC.21

• Contains plant omega-3 fats –
while having only small amounts (120mg/100g), hazelnuts are one of the few plant foods which contain short-chain omega-3 fats – alpha-linolenic acid (ALA)6 – which has heart health properties.15 Long chain omega-3s are mostly found in fish and seafood.

• A source of plant protein – particularly the amino acid arginine.6 Hazelnuts contain around 15g protein per 100g6
so are good for vegetarians and those wanting to reduce their intake of animal protein foods. Arginine, a protein building block, is converted to nitric oxide in the body, which causes blood vessels to dilate and remain elastic.16 This may play a role in maintaining a healthy blood pressure.22

• A source of copper and manganese – a 30g handful of hazelnuts provides 15% of RDI for copper and 21% of RDI for manganese.6 While needed in small

amounts these trace elements play
an important role in health. Copper is part of several different enzymes in
the body. It helps the body use iron
and is important for nerve function.7 Manganese is involved in bone formation and carbohydrate metabolism.7 They can also act as antioxidants, protecting cell membranes from harmful free radicals.7

• Contains folate – a 30g serve of hazelnuts contains 17% the RDI for folate. Folate contributes to tissue growth during pregnancy.7

• Improves blood cholesterol and triglycerides – a diet containing 40g of hazelnuts each day has been shown to improve blood fats better than a low-
fat diet, resulting in a significant fall in triglycerides and cholesterol, and an increase in the ‘good’ HDL cholesterol.17 Another study found eating 1g of hazelnuts per kilogram of body weight per day reduced the oxidation of ‘bad’ LDL cholesterol which can stick to artery walls obstructing blood vessels.18

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