Hazelnut
Score
Hazelnuts are nutrient-dense tree nuts rich in monounsaturated fats, fiber, and minerals, particularly magnesium and manganese, making them a valuable food for cardiovascular and metabolic health.
Why Hazelnut scores 88
Nutrition
per_100g
Health benefits
Improved cardiovascular health and cholesterol profiles
strong evidenceHigh monounsaturated fat content reduces LDL oxidation and improves HDL levels; polyphenols reduce endothelial inflammation and enhance vasodilation
Enhanced insulin sensitivity and glycemic control
moderate evidenceFiber and magnesium slow glucose absorption and improve insulin signaling; healthy fats reduce postprandial lipemia which impairs insulin function
Reduced systemic inflammation
moderate evidencePolyphenols (including proanthocyanidins) and vitamin E neutralize free radicals and inhibit pro-inflammatory pathways
Improved bone density and mineral metabolism
moderate evidenceHigh manganese content is essential for osteoblast function; magnesium is required for calcium regulation and bone matrix formation
Enhanced cognitive function and neuroprotection
emerging evidencePolyphenols cross the blood-brain barrier and protect against neuroinflammation; magnesium supports synaptic plasticity
Pairs well with
- ·Pair with dark chocolate because both are rich in polyphenols that synergistically enhance antioxidant capacity and cardiovascular protection
- ·Combine with berries (blueberries, raspberries) because the vitamin C in berries enhances absorption of hazelnut iron and polyphenol bioavailability
- ·Pair with olive oil in dressings because both provide complementary monounsaturated fats that improve lipid profiles and fat-soluble vitamin absorption
- ·Mix with leafy greens in salads because the healthy fats in hazelnuts enhance absorption of fat-soluble vitamins (K, A, E) from greens
Practical tips
- ·Best timing: midday
- ·Store hazelnuts in an airtight container in a cool, dark place or refrigerator to prevent oxidation of their polyunsaturated fats; frozen hazelnuts maintain quality for 6+ months
- ·Choose raw or dry-roasted hazelnuts over oil-roasted varieties to avoid added oils and sodium; roasting at home at 350°F for 10-15 minutes enhances polyphenol bioavailability
- ·Consume 1 ounce (28g, approximately 23 whole hazelnuts) as an optimal portion to gain health benefits without excessive calorie intake for weight management
- ·Soak hazelnuts for 4-8 hours before consumption to reduce phytic acid content and improve mineral bioavailability, particularly for iron and zinc
- ·Grind hazelnuts into butter or flour to increase digestibility and nutrient absorption, particularly beneficial for those with compromised digestive function
