Hazelnuts: From tasty spreads to healthy salads, here’s why it's the superfood you need

Health benefits of hazelnuts: These nuts are brimming with essential nutrients, including vitamin E, magnesium, and heart-friendly monounsaturated fats (Image: Canva)

Hazelnuts are gaining attention as one of most versatile and healthy foods. Known for their rich, nutty flavour, they’re used in everything from desserts and spreads to plant-based milks and savoury dishes. Hazelnut butter and milk are popular dairy-free alternatives, while ground hazelnuts are a favourite in gluten-free baking. They also make a delicious topping for salads or roasted veggies and are a satisfying snack on their own, whether raw or roasted.

Additionally, what makes hazelnuts a superfood is their impressive nutrition. They’re packed with healthy fats that support heart health, vitamin E for glowing skin, and minerals like magnesium and copper for strong bones and energy.

Hazelnuts are also high in fibre, helping with digestion, and provide a good source of plant-based protein for vegetarians and vegans, says Nutritionist Kavita Devgan: “Hazelnuts, including Turkish hazelnuts, are loaded with antioxidants. The most abundant antioxidants in hazelnuts are known as phenolic compounds and they are proven to help decrease blood cholesterol and inflammation and are great for your heart's health. Also, these antioxidants are antimicrobial and can also help prevent cell ageing and diseases.”

Also read | 9 health benefits of hazelnuts: Keep brain sharp, boost immunity

Devgan gives 5 reasons why hazelnuts deserve a spot in your pantry this year:

Nutritional powerhouse: Hazelnuts are brimming with essential nutrients, including vitamin E, magnesium, and heart-friendly monounsaturated fats. They are also rich in B vitamins, which are critical for energy production and maintaining cell health. Besides, hazelnuts stand out with their higher concentration of healthy fats, making them an excellent choice for those looking to boost their wellness.

Packed with antioxidants: These nuts are a rich source of antioxidants, such as phenolic compounds, which help combat oxidative stress and reduce inflammation. Regular consumption can protect your body from chronic diseases while promoting glowing skin and better immunity.

Supports gut health: Hazelnuts are a fantastic source of dietary fibre, which is essential for maintaining a healthy digestive system. Fibre promotes the growth of good bacteria in the gut, reduces inflammation, and aids digestion. Their fibre content is comparable to other nutrient-packed nuts, making them a great addition to a balanced diet.

Also read | A nutty treat for a healthier you: 5 health benefits of adding Turkish Hazelnuts to your diet

Sustainable superfood: Hazelnuts are a win for eco-conscious eaters. They require significantly less water to grow compared to other nuts, making them a sustainable choice for the environmentally aware consumer.

Deliciously versatile: From creamy spreads to gourmet desserts, hazelnuts add a luxurious flavour to any dish. Their rich, buttery taste pairs well with both savoury and sweet recipes, making them a favourite among chefs and food lovers alike.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.