Hazelnuts are an organic source of protein as well as a nutritious snack and are a great addition to many dishes. When you include hazelnut in a balanced diet, this also provides many health benefits. 

Hazelnut is rich in nutrition, vitamins and minerals. So, let`s get familiar with the nutrition facts. 

One ounce (28 grams, or about 21 whole kernels) contains: 

Calories: 178 

Total fat: 17 grams 

Protein: 4.2 grams 

Carbs: 4.7 grams 

Fiber: 2.7 grams 

Vitamin E: 21% of the RDI Thiamin: 12% of the RDI Magnesium: 12% of the RDI Copper: 24% of the RDI Manganese: 87% of the RDI

1.Good for the heart health

Hazelnuts may help to promote and maintain a healthy heart. A 2013 study shows that consuming a hazelnut-rich diet may improve cardiovascular risk biomarkers, potentially lowering the risk of heart problems. 

2. Improving healthy bowel movements

Hazelnuts are enriched with dietary fiber. Consuming plenty of fiber supports regular bowel movements and helps prevent constipation.

3. Protecting against cell damage

Hazelnuts’ high concentration of antioxidants, vitamins and minerals, which are compounds that protect against the oxidation of cells. They reduce the extent of cell damage from free radicals and could give them some anti-cancer properties.

4. Lowering cholesterol

Eating hazelnuts can help reduce cholesterol level. Studies found that a hazelnut-rich diet decreased participants’ levels of low-density lipoprotein cholesterol which can increase the risk of heart problems. The researchers concluded that the best way to reap hazelnuts’ health benefits was to eat them regularly every day, without increasing a person’s overall calorie intake.