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 Skin Health
Your skin is a reflection of your internal health, and diet plays a crucial role in skin appearance, aging, and conditions like acne. The right nutrients support collagen production, protect against UV damage, and maintain skin hydration.
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 Skin Health
VitaminE
4.3mgSupports skin health by providing essential vitamine
Best Ways to Eat Hazelnuts (Raw) for Skin 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:
High-glycemic foods can spike insulin, increasing sebum production and potentially worsening acne. Choose low-GI carbohydrates for clearer skin.
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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