Hazelnuts provide valuable fats, vitamin E, and important minerals. Learn all about their effects, nutritional values, and uses.
What are hazelnuts?
Hazelnuts are the fruits of the common hazel (Corylus avellana) and are among the classic nuts in Europe. They are characterized by their intense, slightly sweet taste and their versatile usability – in both sweet and savory dishes.
For centuries, hazelnuts have been an integral part of the human diet and are now considered a valuable source of energy and nutrients.
Nutrients in hazelnuts
Hazelnuts are rich in valuable fats, vitamins, and minerals and make an important contribution to a balanced diet.
|
Nutrient |
Effect in the body |
|---|---|
|
Vitamin E |
Protects cells from oxidative stress |
|
Unsaturated fatty acids |
Support heart and blood vessels |
|
Magnesium |
Important for muscles and nerves |
|
Potassium |
Regulates fluid balance |
|
Dietary fiber |
Promotes digestion and provides lasting satiety |
Hazelnuts are one of the best plant-based sources of vitamin E and simultaneously provide valuable secondary plant compounds.
Benefits of hazelnuts
1. Support for heart and blood vessels
The high content of monounsaturated fatty acids can help improve cholesterol levels and reduce risk factors for cardiovascular diseases.
2. Cell protection through antioxidants
Hazelnuts are particularly rich in vitamin E, which acts as a powerful antioxidant and protects cells from free radicals.
3. Promotion of brain function
The contained fatty acids, vitamins, and minerals support cognitive performance and concentration.
4. Good digestion and satiety
Dietary fiber contributes to normal bowel function and supports a longer feeling of fullness.
5. Skin and hair
The combination of vitamin E and valuable fats contributes to maintaining normal skin and can help strengthen hair.
Nutritional values of hazelnuts (per 100 g, natural)
- Energy: approx. 630 kcal
- Fat: 61 g (mainly unsaturated fatty acids)
- Protein: 15 g
- Carbohydrates: 17 g (of which sugar: 4 g)
- Dietary fiber: 10 g
- Vitamin E: approx. 15 mg
Even a small portion (25–30 g) provides about a quarter of the daily vitamin E requirement and simultaneously delivers valuable energy.
How many hazelnuts per day are beneficial?
A daily amount of about 25–30 g is considered ideal. This portion provides important nutrients without excessively increasing calorie intake.
Use in the kitchen
Hazelnuts are versatile and particularly common in European cuisine:
- As a snack, plain or roasted
- In muesli, yogurt, or porridge
- As an ingredient in cakes, pastries, and desserts
- In the form of hazelnut butter or oil
- As a topping for salads or savory dishes
Roasted hazelnuts develop a particularly intense aroma and are excellent for sweet dishes.
Purchase & Storage
- Prefer natural, unsalted hazelnuts
- Store them in a cool, dry, and dark place
- Whole hazelnuts last longer than ground varieties
- Stored airtight, they remain good for several months
Conclusion
Hazelnuts are a versatile and nutrient-rich food that can be easily integrated into daily life. They provide valuable fats, antioxidants, and important minerals.
