Download the Guide to Eating Hazelnuts Daily!

When it comes to health, we often hear the phrase, "You are what you eat." If that’s true, then adding nuts—especially hazelnuts—to your daily diet might just make you a bit more awesome! These small but mighty morsels pack a powerful punch of nutrition that can contribute to your overall well-being.

Hazelnuts are a great source of healthy fats, fiber, vitamins, and minerals. According to the USDA, a 28-gram serving (about 21 nuts) contains approximately 175 calories, 4.2 grams of protein, 17 grams of fat (mostly heart-healthy monounsaturated fat), and 2.7 grams of fiber. They also provide a good dose of vitamin E, magnesium, and antioxidants. The recommended daily intake (RDI) for vitamin E for adults is 15 mg, and just 30g of hazelnuts provides about 20% of that!

Vitamin E is a powerful antioxidant that helps protect your cells from oxidative damage. This nutrient is vital for immune function and skin health, and it may also reduce the risk of chronic diseases. Studies suggest that adequate vitamin E intake can support cardiovascular health and may even play a role in preventing certain cancers (source: [NIH])

Magnesium, on the other hand, is crucial for numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. It helps regulate blood pressure and supports a healthy immune system. Interestingly, many people don’t get enough magnesium in their diets, so adding a handful of hazelnuts could help bridge that gap (source: [NIH]).

According to the Australian Heart Foundation, incorporating nuts into your diet can be beneficial for heart health. Nuts are rich in nutrients which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the Nuts for Life initiative highlights that regular nut consumption is associated with improved overall heart health and may assist in weight management by promoting feelings of fullness. Plus, those tasty little nuts can help keep you feeling full, which might just prevent you from reaching for that second slice of cake.

Historically, hazelnuts have been valued for their health benefits. Ancient Greeks considered them a symbol of wisdom and fertility. It seems they knew a thing or two about keeping things nutty and nutritious! 

So, whether you toss them in your salad, munch them as a snack, or just admire their cute little shape, remember that adding hazelnuts to your daily routine could be a delicious step toward better health. Who knew being healthy could be this nutty?

For ideas on how to add hazelnuts into every day, check out our 

Guide to Australian Hazelnuts - 40 way to eat them daily