Hazelnut Oil | Nut Oil Guide

Hazelnut Oil: Good for Your Body AND the Planet

You have probably heard at least something about the health benefits of nut oils such as walnut oil and almond oil. Hazelnut oil, extracted from the kernels of hazelnuts (Corylus avellana), on another hand, sounds really exotic. It has an ancient history, though, and is currently gaining popularity. This versatile nut oil is another excellent choice for your cooking and skin care. It has a mild, nutty flavor, a rich composition of healthy fats, and a high anti-oxidant content. Hazelnut oil offers many nutritional benefits - use it in your dishes and on your skin and your body will thank you. It has another - less obvious - benefit. Hazelnut trees require less water than most other nut trees, while hazelnut orchards also act as carbon sinks, absorbing carbon dioxide from the atmosphere. Thus, using hazelnut oil promotes more sustainable agriculture.

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Types of Hazelnut Oil

Not all hazelnut oil is created equal. Its quality and uses depend most of all on the method used to extract the oil from the hazelnuts:

Cold-Pressed Hazelnut Oil: Extracted without heat, this method preserves the oil's delicate flavor and nutritional profile. Cold-pressed hazelnut oil is a light, golden color with a pronounced nutty aroma, making it ideal for culinary and cosmetic uses. Unfortunately, the yield from this method can be low, so to increase it and reduce the price, other methods are also used.
Refined Hazelnut Oil: Subjected to higher temperatures and more extensive processing, this oil has a neutral flavor and longer shelf life, but it loses some of the nutrients found in cold-pressed oils. Refined hazelnut oil can also contain traces of the chemical solvents used in the extraction process. This type of oil is more stable and is often used for cooking at higher temperatures.

Major Components

Hazelnut oil contains major and minor components that contribute to its health benefits, making it a valuable oil for culinary and cosmetic uses. Below is a breakdown of these components:

Monounsaturated Fatty Acids (MUFAs): The dominant fatty acid in hazelnut oil is oleic acid, a monounsaturated fat that accounts for a large portion of the oil's total fat content. MUFAs are known to improve heart health by reducing LDL cholesterol and maintaining healthy levels of HDL cholesterol.
Saturated Fatty Acids (SFAs): Although hazelnut oil is low in saturated fats, it does contain small amounts of palmitic acid and stearic acid. These are less beneficial than unsaturated fats but still necessary in moderation for a balanced diet.
Polyunsaturated Fatty Acids (PUFAs): Hazelnut oil contains a small amount of omega-6 fatty acids, primarily linoleic acid. These fats are essential for the body, supporting immune function and maintaining cell membranes.

Minor Components

Vitamin E (Alpha-Tocopherol): Hazelnut oil is rich in vitamin E, a powerful antioxidant that helps protect cells from oxidative damage. It is particularly beneficial for skin health, as vitamin E supports cell regeneration and acts as an anti-aging agent. Among nut oils, hazelnut oil has one the highest contents of Alpha-Tocopherol (but almond oil tends to have more).
Phytosterols: These plant compounds help lower cholesterol levels by inhibiting its absorption in the intestines. Hazelnut oil contains beta-sitosterol, a type of phytosterol that is known to reduce the risk of heart disease.
Polyphenols: Hazelnut oil also contains various polyphenols, which are antioxidants that contribute to the oil’s anti-inflammatory and protective effects. These compounds can help reduce the risk of chronic diseases such as cancer and cardiovascular disease.
Squalene: Squalene is a lipid with antioxidant properties that protects the skin and reduces the signs of aging. It is often used in cosmetic products for its moisturizing effects.

These minor components, though present in smaller quantities, play a crucial role in enhancing the health benefits of hazelnut oil, especially when used topically in skincare products.

Health Benefits

Supports Heart Health: The high concentration of MUFAs and vitamin E in hazelnut oil helps improve cholesterol profiles and reduce inflammation, both key factors in cardiovascular health.
Antioxidant Power: With its rich supply of vitamin E and polyphenols, hazelnut oil neutralizes free radicals, reducing oxidative stress and the risk of chronic conditions like cancer.
Nourishes Skin: Hazelnut oil is a natural emollient, helping to hydrate and soften skin. Its antioxidant properties also protect against environmental damage and premature aging.
Promotes Brain Health: The healthy fats and vitamin E in hazelnut oil support cognitive function and may help protect against neurodegenerative diseases.
Anti-Inflammatory Effects: The oil’s bioactive compounds reduce inflammation, potentially alleviating symptoms of arthritis and other inflammatory conditions.

Uses of Hazelnut Oil

Culinary Uses

Hazelnut oil’s mild, nutty flavor makes it popular in gourmet kitchens. However, due to its delicate nature, it is best used in cold dishes or added at the end of cooking to preserve its nutritional qualities. Here are some ways to incorporate hazelnut oil into your diet:

Salad Dressings: Hazelnut oil is an excellent base for vinaigrettes. Pair it with balsamic vinegar or lemon juice for a unique and flavorful dressing.
Drizzling: Use hazelnut oil to drizzle over roasted vegetables, pasta, or grilled meats for a subtle, nutty finish.
Baking: Replace butter or other oils with hazelnut oil in baked goods such as cakes, cookies, and muffins to add a rich, nutty flavor.
Dips and Sauces: Add hazelnut oil to dips like hummus or aioli for an extra layer of flavor.

Skincare

Hazelnut oil is a popular choice in natural skincare for its lightweight texture and deep hydration. Here are some ways to incorporate it into your routine:

Moisturizer: Apply directly to the skin to lock in moisture and leave it feeling soft and smooth.
Anti-Aging Serum: The vitamin E and squalene in hazelnut oil combat fine lines and wrinkles, promoting a youthful appearance.
Acne Treatment: Hazelnut oil has non-comedogenic properties (meaning it does not clog the skin pores) so is a great way to hydrate dry and irritated skin. Its anti-inflammatory and antibacterial effects can also help manage breakouts.
Scalp and Hair Care: Massage hazelnut oil into your scalp to nourish hair follicles and promote healthy, shiny hair.

How to Choose and Store Hazelnut Oil

When purchasing hazelnut oil, it is best to choose high-quality cold-pressed oils, extracted without the use of heat and chemicals. This guarantees the best flavor and nutritional profile. It is also better for the oil to be bottled in a dark glass to protect it from light.

Hazelnut oil is highly perishable due to its high content of unsaturated fats. To prevent it from going rancid, store the oil in a cool, dark place, such as a pantry or refrigerator. Once opened, hazelnut oil should be used within six months to ensure its freshness and quality. You can also freeze hazelnut oil to extend its shelf life.

Hazelnut Oil Compared to Other Oils

Here's how hazelnut oil compares to some other common oils:

Hazelnut Oil vs. Olive Oil

Nutritional Profile: Both oils are rich in monounsaturated fats; hazelnut oil contains more vitamin E.
Flavor: Hazelnut oil has a nutty flavor, while olive oil offers a fruity to peppery taste.
Smoke Point: Hazelnut oil has a higher smoke point, making it suitable for high-heat cooking; olive oil is better for low to medium heat.

Hazelnut Oil vs. Walnut Oil

Nutritional Profile: Walnut oil is much higher in polyunsaturated fats, especially in the essential omega-3 fatty acids; hazelnut oil has more vitamin E.
Flavor: Both oils have distinct nutty flavors; hazelnut oil is bolder, while walnut oil is milder.
Smoke Point: Hazelnut oil has a higher smoke point, suitable for cooking; walnut oil's lower smoke point makes it ideal for dressings.

Hazelnut Oil vs. Almond Oil

Nutritional Profile: Both oils are rich in monounsaturated fats and vitamin E, offering similar health benefits.
Flavor: Hazelnut oil has a stronger nutty flavor; almond oil is milder and slightly sweet.
Smoke Point: Both oils have high smoke points, suitable for various cooking methods.

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How Hazelnut Oil is Produced

The oil can be extracted from the harvested hazelnuts either using mechanical methods such as hydraulic pressing or screw pressing, or chemical methods using organic solvents. The method of oil extraction determines how much of the delicate flavor and important minor components make it in the final product. Cold-pressed hazelnut oil is extracted without the use of heat or chemicals, ensuring the highest-quality oil with best flavor and nutritional profile. This method also preserves the oil’s antioxidant content, making cold-pressed hazelnut oil the preferred choice for both culinary and cosmetic uses.

The largest producers of hazelnut oil include Turkey (the world's leading hazelnut producer), Italy, France, United States.

Environmental Impact and Sustainability

The environmental impact of hazelnut oil production, while still mixed, is better than most other oils, including many common nut oils:

Water Usage: Hazelnut trees require significantly less water than other crops (for example, walnut trees), which makes them more sustainable.
Carbon Sequestration: Hazelnut orchards can act as carbon sinks, helping to sequester carbon dioxide from the atmosphere.
Pesticide Use: Conventional hazelnut farming can use pesticides with negative environmental impacts. However, organic hazelnut oil is produced without synthetic pesticides.
Biodiversity: Large-scale monocultures can reduce biodiversity compared to more diverse agricultural systems.
Processing Impact: Cold-pressed hazelnut oil generally has a lower environmental impact than refined oil, requiring less energy and fewer chemicals to produce.