Hazelnuts (Raw) Overview
Hazelnuts are exceptionally rich in vitamin E, monounsaturated fats, and unique polyphenols that support heart and brain health. These buttery nuts provide manganese, copper, and folate along with plant compounds that may reduce inflammation and improve cholesterol levels. Hazelnuts are staples of Mediterranean diet associated with longevity.
Why Hazelnuts (Raw) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Hazelnuts (Raw) Nutrition Facts
Per 28g (1 oz (21 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 178 | — |
| Protein | 4.2g | 8% |
| Total Carbohydrates | 4.7g | 2% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | 17g | 22% |
| magnesium | 46mg | % |
| vitaminE | 4.3mg | % |
| folate | 32mcg | % |
| copper | 0.5mg | % |
GI: 15 ()
Key Nutrients in Hazelnuts (Raw) for Brain Health
Folate
32mcgSupports brain health by providing essential folate
VitaminE
4.3mgSupports brain health by providing essential vitamine
Best Ways to Eat Hazelnuts (Raw) for Brain Health
- Eat raw or lightly toasted as snack
- Make hazelnut butter for spreading
- Add to baked goods and desserts
- Sprinkle on salads or roasted vegetables
- Blend into smoothies for creaminess
- Pair with dark chocolate for classic combination
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Hazelnuts (Raw) Health Benefits
- Exceptional vitamin E (28% DV) - powerful antioxidant
- Very high in heart-healthy monounsaturated fats
- Rich in manganese (86% DV) for metabolism
- Good copper source (24% DV) for energy
- Provides folate (8% DV) for cell health
- May lower LDL cholesterol significantly
- Supports brain health and cognitive function
- May reduce inflammation throughout body
Important Considerations
- Tree nut allergy common and potentially severe
- High in calories (178 per ounce) - watch portions
- Can become rancid - store properly
- May be contaminated with mold - inspect before eating
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