How many hazelnuts a day?

Most heart and blood vessel trials use 1 oz (~21 whole nuts) daily, skin-on, as part of an otherwise Mediterranean diet.

Is hazelnut oil safe to cook with?

Cold-pressed hazelnut oil is a finishing oil — its polyunsaturated fraction oxidises with high heat. Use it drizzled at the end of cooking.

Chapter 1 of 18

Hazelnut

If You Read Nothing Else

Oleic-heavy fat profile with consistent LDL-lowering evidence in RCTs (studies where people are randomly assigned to different groups).

Folate and magnesium support vascular (relating to the blood vessels) and nervous-system health.

A daily 1 oz handful is the dose used across the clinical literature.

Corylus avellana has been gathered in the forests of the Caspian, Caucasus, and Mediterranean for over 9,000 years. Per ounce, hazelnuts deliver more α-tocopherol (vitamin E) than any other common tree nut, alongside a heart-friendly oleic-heavy fat profile, folate, and manganese. In classical Persian medicine fandogh is a warm, drying kidney and nerve tonic. On the modern kitchen shelf it's one of the few whole foods with randomised-trial evidence for LDL (the kind of cholesterol that can build up in artery walls) and endothelial function (how well the thin lining inside your blood vessels works).