Surprising Health Benefits of Hazelnuts

Hazelnuts are packed with protein and heart-healthy fats, making them beneficial not only for cardiovascular and brain health but also for the skin and digestive system. Here’s a breakdown of some of the ways these nutritious nuts can support your overall well-being.

1. May Reduce “Bad” LDL Cholesterol

Research suggests that hazelnuts can have a positive effect on cholesterol levels.

A 2016 review found that consuming hazelnuts daily—between 29 and 69 grams—helped lower low-density lipoprotein (LDL) cholesterol, while levels of high-density lipoprotein (HDL) cholesterol stayed stable.

2. Could Help Balance Blood Sugar

The impact of hazelnuts on blood sugar is mixed, but some studies indicate potential benefits.

A 2013 study found no significant change in fasting blood sugar for individuals with metabolic syndrome who ate hazelnuts.

However, a 2011 study showed that people with type 2 diabetes who consumed 30 grams of mixed nuts daily—including 7.5 grams of hazelnuts—experienced improved insulin sensitivity.

Oleic acid, a healthy fat in hazelnuts, may play a role in enhancing insulin response. Research suggests that diets rich in oleic acid can lower fasting glucose and insulin levels while improving insulin sensitivity.

3. A Good Source of Digestive-Friendly Fiber

Hazelnuts are high in dietary fiber. A small handful provides around 10% of your daily fiber requirement, according to Emer Delaney, RD, founder of My Private Dietitian.

Fiber is crucial for a healthy gut. It nourishes beneficial gut bacteria and helps regulate bowel movements by moving digested food efficiently through the digestive tract.

4. Associated With Lower Cancer Risk

Hazelnuts are loaded with antioxidants and essential nutrients, which may contribute to anti-cancer effects.

They are rich in proanthocyanidins, a type of antioxidant shown in lab and animal studies to help combat oxidative stress, potentially protecting against some cancers.

Vitamin E in hazelnuts acts as a fat-soluble antioxidant, which may reduce inflammation and lower cancer risk, explains Jamie Baham, MS, RDN, LD.

Hazelnuts are also abundant in manganese, which some researchers suggest could support antioxidant defense against cancer development.

5. Supports Brain Health and Cognitive Function

The folate and healthy fats in hazelnuts are essential for brain performance.

“These nutrients help maintain neural pathways, blood flow, and cognitive function, promoting focus, clarity, and mental agility,” notes Delaney.

Polyunsaturated fats in hazelnuts may also aid in preventing or managing neurological disorders, including depression and Alzheimer’s disease.

6. Promotes Healthy, Radiant Skin

Hazelnuts contain key nutrients that benefit the skin.

Copper, for instance, helps the body produce collagen and elastin, keeping skin firm and joints healthy.

Vitamin E is another important component, potentially reducing the severity of skin conditions such as acne and psoriasis.

7. Supports Bone, Tissue, and Muscle Health

Hazelnuts are rich in magnesium and manganese, minerals vital for maintaining strong bones.

The iron and copper content in hazelnuts supports red blood cell production, while the protein helps build, repair, and maintain tissues, including muscles.

Incorporating hazelnuts into your diet offers a tasty way to boost heart, brain, skin, and digestive health—all while providing essential nutrients for overall wellness.