Hazelnuts: The Nutrient-Dense Nut Your Skin, Heart, and Brain Crave

Hazelnuts don’t shout for attention—but they deserve it.
Behind the buttery bite is a nutrient vault: skin-protective vitamin E, brain-loving fats, and fiber that feeds the flora. Unlike trendier picks, hazelnuts have stood the test of both time and science. They don’t just taste like comfort—they support the systems that keep you glowing, grounded, and sharp.

Let’s crack into the benefits.

1. Macros That Actually Work for You

Hazelnuts bring a trio that’s ideal for daily pours or handful snacks: plant-based fats, steady energy, and a bit of protein to balance it out.

In 1 oz (28 g), you’ll get:

17 g fat (mostly monounsaturated – the kind olive oil is known for)
4 g protein
2 g net carbs
2.8 g fiber

This combo nourishes your brain, steadies your blood sugar, and keeps cravings in check—powered by a smart blend of plant fats and amino acids.

2. The Glow-Up Antioxidants

Hazelnuts are naturally rich in vitamin E—known for supporting skin elasticity and cell protection. Just one handful offers about a third of your daily needs.

And with their polyphenol content, hazelnuts help:

Protect skin from oxidative stress
Support memory and mental clarity
Keep circulation humming smoothly

This combo makes them a quiet powerhouse for inside-out wellness.

3. The Rare Fat That Loves Your Metabolism

Hazelnuts are one of the few nuts that contain omega-7, a unique fatty acid that supports insulin sensitivity and healthy fat metabolism. It’s great news for skin hydration and energy regulation—especially if you’re sipping it in milk form.

4. Nervous System Minerals

You’ll also find a trio of calming, energizing minerals:

Manganese → for collagen production and strong connective tissue
Copper → helps with iron absorption and balanced neurotransmitters
Magnesium → supports relaxation and steady energy

Together, these minerals help ease muscle tension, build resilience, and keep your nervous system grounded.

5. Gut-Friendly Fiber

A small handful offers close to 3 g of fiber—some of which acts as prebiotic fuel for the good guys in your gut. When combined with hazelnuts’ healthy fats, this fiber slows digestion in a good way. Translation?

More satiety
Fewer cravings
Happy gut lining

6. Creative Ways to Pour, Crunch, and Fold Hazelnuts In

Hazelnut Milk → rich, naturally sweet, perfect base for rawnola bowls (grab the Gut + Glow Rawnola recipe on Instagram for a gut-loving crunch)
Hazelnut Crust → pulse raw hazelnuts with dates and a pinch of sea salt for a quick tart base
Nutty Dips or Creams → blend soaked hazelnuts with lemon juice and herbs for a creamy raw dip

7. The Smooth-Operator Tool

Hazelnuts are rich, oily, and often tricky to blend cleanly—but not for the Nama M1 nut milk maker. Its slow cold-press action brings out the full cream potential without overheating or over-processing. You get silky milk, soft re-usable pulp, and none of the strain (literally).

Dreaming of smooth hazelnut milk without the hassle?
Use Nama Discount Code PLANTPOWER to save on this incredible nut milk maker and top-notch juicers.