You may get hazelnuts in a variety of forms, including whole, ground, chopped, raw, or roasted. They are commonly consumed in the form of snacks or as an ingredient in a variety of baked products and other dishes. It is preferable to consume them with the skin still on. The hazelnut is an excellent source of a wide variety of nutrients, including vitamins, minerals, antioxidants, and healthy fats. In addition, they may be beneficial to your health by lowering the amounts of fat in your blood, controlling blood pressure, minimizing inflammation, and maintaining a healthy blood sugar level In general, including them in your diet is smart because they are easy to prepare, tasty, and packed with nutrients. Hazelnuts are Packed with Vitamins and Minerals. The nutritional value of hazelnuts is extraordinary. They are an excellent source of vitamins, minerals, and healthy fats, in spite of the large number of calories that they contain. 
One ounce is equal to twenty-eight grams, which is about equivalent to 28 grams
- 176 calories
- 17 grams Fat total
- 4.2 grams of essential amino acids
- 4.7 grams of total carbohydrates
- 2.7 grams of total dietary fiber
- 21% of the vitamin E that is required for daily consumption
- 12% of the thiamin intake that is recommended for daily consumption
- 12% of the magnesium intake that is recommended for daily consumption
Copper accounted for 24% of the RDI. The recommended daily intake for manganese is 87% of the RDI. They also have a high concentration of phosphorus, potassium, folate, zinc, and vitamin B6. Folate is particularly abundant. In addition to this, they are an excellent source of monounsaturated and polyunsaturated fats, as well as omega-6 and omega-9 fatty acids, which both include oleic acid. In addition, a single serving size of one ounce contains 11.2 grams of dietary fiber, which is equivalent to about 11% of your recommended daily intake. Hazelnuts contain advantageous antioxidants. The nut known as the hazelnut is an excellent source of antioxidants. 
Antioxidants shield the body from the damaging effects of oxidative stress, a factor that leads to the development of cardiovascular disease, cancer, and the aging process. The phenolic chemicals found in hazelnuts make up the majority of the antioxidants found in this nut. It has been demonstrated that they reduce inflammation as well as cholesterol levels in the blood. In addition, they may be beneficial to the health of the heart and the prevention of cancer. When compared to eating hazelnuts without the skin, which had no effect on the body's oxidative stress levels, the results of a research that lasted for 8 weeks found that eating hazelnuts with or without the skin considerably reduced oxidative stress. The vast bulk of the nut's antioxidants are located on its exterior surface. Roasting, on the other hand, might produce a reduction in the antioxidant content of the food. Instead of using roasted or unroasted kernels that have had their skin removed, it is recommended to make use of entire, unroasted kernels that have not been roasted and still have their skin on them You Should Eat More Hazelnuts If You Care About Your Heart. Consuming nuts on a regular basis has been shown to improve overall cardiovascular health. The high concentration of antioxidants and good fats that are found in hazelnuts has the potential to improve antioxidant capacity and reduce blood cholesterol levels In a research that lasted for one month, there were 21 persons with high cholesterol who ingested between 18 and 20 percent of their daily calories from hazelnuts. The research demonstrated a reduction in levels of cholesterol, triglycerides, and the potentially harmful LDL cholesterol. 
Additionally, the participants saw changes in the inflammatory indicators in their blood and their vascular health. In addition, the results of a meta-analysis of nine studies involving over 400 participants showed that levels of bad LDL cholesterol and total cholesterol decreased while levels of good HDL cholesterol and triglycerides remained the same. Consuming between 29 and 69 grams of hazelnuts on a daily basis has been associated with improved cardiac function. Consuming hazelnuts reduces one's risk of developing cancer. It's possible that the powerful antioxidant properties of hazelnuts, in addition to their abundant supply of vitamins and minerals, are a big part of what makes them so effective against cancer. In comparison to other types of nuts, such as pecans and pistachios, they have the highest concentration of the antioxidant proanthocyanidin. According to the findings of a number of research conducted in test tubes and on animals, proanthocyanidins may help prevent and treat a variety of malignancies. It is believed that they defend against the damaging effects of oxidative stress. In addition, they have a high concentration of vitamin E, which is a potent anti-oxidant that has demonstrated potential for reducing cell damage that may lead to or exacerbate the development of cancer. It's possible that hazelnuts might bring down your blood sugar levels. 
Walnuts and almonds are two types of nuts that have been identified as having the ability to lower blood sugar levels. There is some evidence that eating hazelnuts, even in limited quantities, can help lower the amount of sugar in the blood. An oleic acid-rich diet was shown to dramatically lower fasting blood sugar levels and insulin levels while simultaneously enhancing insulin sensitivity in a trial that took place over the course of two months and involved 11 persons with type 2 diabetes. It appears that eating a diet that is heavy in these nuts may have the ability to reduce blood sugar levels and improve insulin sensitivity.