The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste. Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts provides 2.7 grams of dietary fiber, which accounts for about 11% of the DV.

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc. They are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.

As well as providing a rich source of vitamins and minerals like Vitamin E, manganese and copper, these nuts provide significant amounts of antioxidants.

While the highest concentration of antioxidants is in the skin, some recipes require you to remove the skin. This can be done by baking the kernels in the oven for about 10 minutes, which makes the skins easy to then peel.

Hazelnuts can be incorporated into the diet as a healthy snack or as an ingredient in many dishes. You can purchase and enjoy them raw, roasted, whole, sliced or ground.

Peeled hazelnuts can be ground to make flour for baking or to make hazelnut butter, a nutritious spread. Moreover, hazelnuts can also be coated with chocolate or spices, like cinnamon or cayenne, for a sweet or spicy treat. They also make a great complement to cakes or topping for ice creams and other desserts.

All in all, hazelnuts are an excellent and delicious source of nutrients that can be easily incorporated into your diet.