The European hazelnut is the plump, sweet cultivated filbert of the grocery aisle — larger than the wild American hazelnut, rich in folate, vitamin E, and heart-protective fat, and a natural in roasted snacks and spreads.
Hazelnuts most often reach Black tables through sweetened chocolate-hazelnut spreads — but the whole roasted nut carries folate and heart-protective fat that the sugary spread buries. Reclaiming the nut from the jar is the move.
Hazelnuts stand out among nuts for folate, the B-vitamin critical to preventing neural-tube defects in pregnancy and to healthy blood and nerve function — meaningful for Black maternal health, an area of severe disparity. Their monounsaturated fat and vitamin E protect the heart and brain from oxidative aging, and their magnesium and manganese support blood pressure and antioxidant defense. The fat-soluble vitamin E is especially concentrated, supporting skin and vascular health.
Roast at 350°F for 10-15 minutes, then rub off the bitter papery skins in a towel. Eat as a snack, chop into oatmeal and salads, or grind into hazelnut butter. Pair with dark cacao for a whole-food version of chocolate-hazelnut spread without the sugar and palm oil.
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