Hazelnuts Boost Magnesium and Vitamin E

Do you like nuts? If you want a change of nutty taste, try hazelnuts. Also known as filberts, these sweet, buttery, crunchy gems are loaded with essential vitamins and healthy fats. For example, a single, one-ounce serving contains:

  • Copper: 23 percent RDI
  • Manganese: 87 percent RDI
  • Vitamin E: 21 percent RDI
  • Magnesium: 12 percent RDI

Hazelnuts also contain more than 4 grams of protein and are a rich source of omega-6s and omega-9s.


Senior Couple Snacking Outside


If you’re an older adult, you may not be getting enough magnesium or vitamin E in your diet. Magnesium plays a key role in immune, heart and bone health. Vitamin E supports brain, vision and skin health and is a good antioxidant. In a recent study published in the December 2018 issue of Journal of Nutrition, 32 men and women, aged at least 55, consumed about 2 ounces of hazelnuts per day. There was no placebo group.

After 16 weeks, magnesium levels had increased 2.1 percent and signs of alpha-tocopherol had also increased. Also, glucose levels declined by 3.4 percent. Levels of LDL – the “bad” cholesterol – declined by 6 percent.

Because it is difficult to measure changes in alpha-tocopherol levels, doctors instead measured a vitamin E byproduct in the urine. This would only increase when the body is getting enough vitamin E.

Get Hazelnuts Here!

Want to try some hazelnuts? Martindale’s sells organic hazelnuts in our bulk section. For a tasty treat, check out Organic Farming Nocciolata Organic Hazelnut Spread with Cocoa & Milk in Aisle 2 at Martindale’s. And if you’re feeling extra creative, here’s an easy recipe to make your own hazelnut spread.

Hazelnuts Still LifeCinnamon-Hazelnut Butter


1 pound raw organic hazelnuts
1/2-1 tsp ground organic cinnamon
1/2 tsp sea salt
2 tsp coconut sugar (optional)


Preheat oven to 350 degrees F. Spread hazelnuts on a baking sheet in a single layer. Roast 12-15 minutes, until fragrant and golden brown. Watch carefully to prevent scorching/burning. Remove from oven, let cool slightly.

Transfer to a large kitchen towel and use hands to roll the nuts around to remove most of the skins for a creamier butter. Place nuts in a food processor or high-speed blender and blend on low until butter begins to form, about 7 – 9 minutes. Scrape down sides as needed. Add the other ingredients and blend until well mixed.

Adjust seasonings to taste. Store in a tightly sealed jar at room temperature for up to 3 weeks or in the refrigerator for up to two months. Delicious on toast or muffins.