Hazelnut (Filbert): Uses, Benefits and Nutritional Value
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Jan 24, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Jan 24, 2024Table of Contents
Hazelnuts (Corylus avellana) are also known as cobnuts or filberts. These are exotic fruits of the hazel tree. These nuts are mostly cultivated and widely consumed in the United States, Italy, Turkey, France, etc. The tree typically grows in temperate regions, they require light soils with a pH level of 5.5 to 7.5. Hazelnuts can survive in adverse climate conditions, they are crunchy, slightly sweet and mild nuts. When the fruit ripens, the nut falls out of the husk, the kernel of the seed is edible and the seed has a thin, dark brown skin. Hazelnuts have fibre, protein and antioxidants in abundance, they also contain monounsaturated fatty acids.
Listed below is the nutritional value of 100 g hazelnuts.
| Energy | 628 Kcal |
| Carbohydrates | 16.7 g |
| Protein | 14.95 g |
| Total Fat | 60.75 g |
| Dietary Fibre | 9.7 g |
| Sugar | 4.34 g |
| Folates | 113 µg |
| Niacin | 1.8 mg |
| Riboflavin | 0.113 mg |
| Thiamin | 0.643 mg |
| Vitamin A | 20 IU |
| Vitamin C | 6.3 mg |
| Vitamin E | 15 mg |
| Vitamin K | 14.2 µg |
| Potassium | 680 mg |
| Calcium | 114 mg |
| Copper | 1.725 mg |
| Iron | 4.7 mg |
| Magnesium | 163 mg |
| Manganese | 6.17 mg |
| Phosphorus | 290 mg |
| Zinc | 2.45 mg |
| Carotene-α | 3 µg |
| Carotene-ß | 11 µg |
| Lutein-zeaxanthin | 92 µg |
According to some results and my observations, when a healthy person starts consuming hazelnuts for more than 12 weeks, he/she will experience good dietary effects without affecting their body. Therefore, regular consumption of moderate amounts of hazelnuts might aid in weight management.
Dr. Siddharth Gupta, MD
Hazelnuts and their kernel are known for the following health benefits-
Hazelnuts are loaded with essential nutrients and are popular nuts for their numerous health benefits.
Hazelnuts have a significant amount of antioxidants to guard your body against oxidative stress, which triggers cell damage and leads to early ageing, cancer and heart disease. Hazelnuts are full of phenolic compounds, which may decrease blood cholesterol and inflammation. The skin of the hazelnut has the majority of the antioxidants and you may consume it as a whole, which is better than the roasted ones.
It is believed that the consumption of nuts is good for the heart. Hazelnuts are loaded with antioxidants which keep blood cholesterol levels low and reduce the risk of developing cardiovascular diseases. It may increase oxidative capacity and reduce blood lipid levels to improve heart health. A study reveals that people with high cholesterol levels who consume hazelnuts have reduced cholesterol, triglycerides and bad LDL cholesterol levels. As a result of the high content of fatty acids, dietary fibre, antioxidants, potassium and magnesium, hazelnuts also seem to help normalise blood pressure. It is necessary to remember that serious conditions, like those related to the heart, must be timely diagnosed and treated by a doctor.
Research suggests that people who consumed hazelnuts showed a significant reduction in fasting insulin levels. Hazelnuts contain fatty acids, mainly oleic acid, which boosts insulin sensitivity and may help keep blood sugar levels in check. Hazelnuts also contain several essential compounds, such as magnesium, which may reduce the risk of developing diabetes in people. However, you must note that the evidence is limited and their potential benefits need to be studied further. If you suffer from diabetes, you must consult and get treated by a doctor.
A urinary tract infection occurs due to bad bacteria entering the urinary tract, the most common bacteria are called E.coli. Consuming hazelnuts may be helpful as they contain several phytochemicals which have been proven to be able to prevent UTIs. Hazelnuts are rich in dietary fibre, they improve your digestion and may prevent stomach issues like constipation, bloating and diarrhoea. Hazelnuts help fight off bacteria from the skin as well.
Based on my observations, hazelnut trees are believed to have venotonic properties. When a person with varicose veins consumes hazelnuts regularly, they might observe a reduced occurrence in their symptoms of varicose veins and oedema.
Dr. Rajeev Singh, BAMS
Hazelnut is a versatile dry fruit, it can be consumed as:
Hazelnut kernels are used in confectionery to make chocolates, pralines, truffles and other hazelnut paste products, even butter. Hazelnut is also one of the most popular flavours for coffee creamers and is used to make hazelnut liqueur.
Hazelnut oil is extracted from the kernels, this oil is used as a base or carrier oil in aromatherapy and medicine. The oil is also used in the preparation of skincare products due to its positive effects on hair, skin and health. It has moisturising properties and is used as a massage oil. Hazelnut oil is known to boost collagen production and reduce hyperpigmentation and sun damage.
It is necessary to consult a certified doctor before taking any herbal supplements. You must never discontinue or replace any ongoing medicine with an ayurvedic/herbal supplement without consulting a doctor.
Hazelnuts are tasty and highly beneficial for your health; when consumed within limits, it does not cause any harm to the body and is usually well-tolerated, but some people may develop an allergy to hazelnuts, and it may cause a fatal breathing problem. Eating excess raw hazelnuts might also cause gas and bloating in some people. It is a common side effect, as the nuts contain phytates and tannins, which make them difficult to digest. Therefore, always ensure that you get in touch with a doctor before consuming hazelnuts.
Hazelnuts should be consumed in moderate amounts as part of the daily diet. If a person is pregnant and breastfeeding, she must consult the doctor before consuming hazelnut to know if it is safe and try to stick to food amounts. People who are allergic to other nuts like peanuts, cashews and walnuts might also be allergic to hazelnuts, and it is best to check with the doctor beforehand.
Also Read: Benefits of Mushroom Coffee: A Complete Research-Based Guide
Yes, if you want to see positive results and reap the health benefits of hazelnuts, you may eat these nuts every day, keeping in mind that you do not increase the overall calorie intake. The recommended intake of hazelnuts for an average adult is one ounce or about 21 hazelnuts. However, you must consult the doctor to learn more about your health and how much hazelnut intake is safe and ideal for you.
Hazelnuts (Filbert) can make you sleepy because they contain tryptophan, an essential amino acid that produces melatonin and serotonin hormones. These hormones help regulate the sleep cycle and positively impact mood and appetite.
Hazelnuts can be good for snacks or a part of morning meals for people on a weight loss journey. They have high protein and fibre content, which means they will help you feel full for a long time. The recommended quantity of hazelnuts for weight management is around 1-2 ounces per day (about 15-20 nuts). Hazelnuts are also high in antioxidants, which can help boost your metabolism. Ideal daily intake may vary from person to person.
Folate (vitamin B-9) is an important nutrient that improves the formation of red blood cells and promotes healthy cell growth and function. It is highly recommended during early pregnancy as it can reduce major birth defects in the baby’s brain and spine.
Fresh, shelled hazelnuts are perishable and must be consumed as early as possible. Keep them at room temperature and away from heat and humidity. You can also store them in the refrigerator for up to 5 months. If the hazelnuts are unshelled, they can be kept in a dry and cool place. Ideally, shelled hazelnuts should be stored in an airtight container in the freezer.
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