The key benefits of hazelnuts: 1. Loaded with Nutrients Despite being small, hazelnuts pack a major nutritional punch. A single ounce (about 28 grams, or 20 whole kernels) provides: Healthy Fats: High in monounsaturated fatty acids (the good kind of fat). Vitamins: Rich in Vitamin E (a powerful antioxidant) and B-vitamins like thiamin and B6. Minerals: Excellent source of manganese, copper, magnesium, and iron 2. Promotes Heart Health Hazelnuts are famous for protecting your ticker. The high concentration of monounsaturated fats, dietary fiber, and antioxidants helps: Lower LDL ("bad") cholesterol levels. Reduce inflammation in the blood vessels. Improve overall blood pressure, reducing the risk of cardiovascular issues.