Are hazelnuts good for anemia?

November 28, 2025 •

4 min read

According to research, hazelnuts contain the highest amount of folate of any nut. This, combined with other vital nutrients like iron, copper, and vitamin E, makes answering the question, “are hazelnuts good for anemia?” a clear positive, though with some important caveats regarding absorption.

Quick Summary

Hazelnuts contain key nutrients like folate, iron, copper, and vitamin E that support blood cell health and can help prevent or manage certain types of anemia, particularly when paired with vitamin C.

Key Points

Nutrient-Rich Profile: Hazelnuts offer iron, copper, folate, and Vitamin E, which are all vital for red blood cell formation and overall blood health.
High in Folate: Hazelnuts are an outstanding source of folate, a key nutrient for preventing megaloblastic anemia.
Boosts Iron Absorption: The copper found in hazelnuts is crucial for the body's ability to absorb and utilize iron from food.
Maximize Absorption: To enhance the absorption of non-heme iron from hazelnuts, consume them with foods rich in Vitamin C, like citrus fruits or berries.
Protecting Red Blood Cells: The high Vitamin E content in hazelnuts protects red blood cells from damage, helping to reduce the risk of certain types of anemia.
Not a Sole Source: Hazelnuts should complement a varied and balanced diet for anemia management, not replace other iron-rich foods like leafy greens or meat.

The Role of Hazelnuts in Supporting Blood Health

Anemia is a condition that occurs when your blood lacks enough healthy red blood cells or hemoglobin, which is often caused by an iron deficiency. However, it can also stem from deficiencies in other key nutrients, such as folate and vitamin B12. Hazelnuts, while not the highest source of iron compared to some legumes or fortified cereals, provide a comprehensive suite of nutrients that are crucial for blood health. Their contribution goes beyond just iron, making them a valuable part of an anemia-conscious diet.

Essential Nutrients in Hazelnuts for Anemia

Folate (Vitamin B9): Hazelnuts contain the highest folate content of all nuts. Folate is essential for the production of red blood cells, and a deficiency can lead to megaloblastic anemia, a condition where red blood cells are abnormally large and immature.
Copper: This mineral plays a critical, yet often overlooked, role in iron metabolism. Copper is necessary for the body to absorb iron from the gut and to use it properly. Without enough copper, the body cannot utilize stored iron, even if iron intake is sufficient.
Iron: As a plant-based food, the iron in hazelnuts is non-heme iron. While a good source, its absorption is less efficient than the heme iron found in animal products. One hundred grams of hazelnuts provides a significant portion of the daily recommended iron intake, but the key is optimizing its absorption.
Vitamin E: This powerful antioxidant helps protect red blood cells from damage (hemolysis), thereby reducing the risk of a specific type of anemia.
B Vitamins: Beyond folate, hazelnuts also contain other B vitamins like B6, which are important for overall nerve function and the body's metabolic processes that support blood health.

Overcoming Absorption Challenges

Because the iron in hazelnuts is non-heme, maximizing its absorption is crucial. The presence of phytic acid in nuts can inhibit mineral absorption, but this effect can be mitigated. The simplest and most effective strategy is to combine your hazelnut consumption with foods rich in vitamin C. For example, snacking on hazelnuts alongside an orange or strawberries can dramatically increase the amount of non-heme iron your body absorbs. Some evidence also suggests that consuming animal protein alongside plant-based iron sources can improve non-heme iron absorption.

How to Incorporate Hazelnuts into an Anemia-Friendly Diet

Adding hazelnuts to your diet can be both simple and delicious. Here are a few ideas:

Snack on raw, unsalted hazelnuts: The roasting process can reduce some nutrient content, so choosing raw nuts is best.
Add them to oatmeal or yogurt: Sprinkle chopped hazelnuts on your breakfast for added nutrients. Pair with berries for a vitamin C boost.
Make your own hazelnut butter: Blend raw hazelnuts until creamy. This can be used on toast or added to smoothies, along with vitamin C-rich fruits.
Create a trail mix: Combine hazelnuts with dried fruit like raisins or apricots, which are also iron-rich.
Toss into salads: Add a handful of toasted hazelnuts to a spinach salad. The spinach offers more iron, and you can use a lemon-based dressing for vitamin C.

Hazelnut vs. Other Iron-Rich Nuts

While hazelnuts are a beneficial part of an anemia diet, it's helpful to see how they stack up against other nuts and seeds for their iron content and other benefits. Values are approximate per 100g, based on nutritional data.


Nutrient	Hazelnuts	Cashews	Pumpkin Seeds	Almonds
Iron (mg)	3.46-4.7	6.68	15.0+	3.71
Folate (mcg)	113+	25	58	44
Copper (mg)	1.6+	2.2	0.69	1.03
Vitamin C (mg)	2-3	0.5	0	0.9
Bioavailability	Good (non-heme)	High (non-heme)	Good (non-heme)	Good (non-heme)

As the table shows, pumpkin seeds and cashews can offer more iron, and cashews might have higher bioaccessible iron. However, hazelnuts stand out for their exceptionally high folate and significant copper content, both of which are critical for blood health. The most effective strategy is to consume a variety of these foods as part of a balanced diet.

Conclusion: A Nutritious Addition, Not a Cure

In conclusion, hazelnuts can be a very good and flavorful addition to an anemia-friendly diet. They provide a valuable mix of nutrients, including folate, copper, iron, and vitamin E, all of which contribute to the healthy function of blood cells. However, it is vital to remember that they are not a standalone cure. For iron deficiency anemia, they should be consumed as part of a varied diet that includes other non-heme iron sources and is consistently paired with vitamin C to maximize absorption. For megaloblastic anemia due to folate deficiency, their high folate content makes them an excellent food choice. Always consult with a healthcare provider for personalized advice and diagnosis. For more details on optimizing iron intake from plant-based foods, the NIH Office of Dietary Supplements offers extensive consumer fact sheets.

Consulting a Healthcare Professional

Before making significant changes to your diet, especially when managing a medical condition like anemia, it is always recommended to consult a doctor or a registered dietitian. They can provide personalized recommendations based on your specific nutritional needs and health status.

Frequently Asked Questions

No, hazelnuts cannot cure iron deficiency anemia on their own. While they contain iron, it is non-heme iron, which is less efficiently absorbed. They should be part of a broader diet rich in various iron sources and co-factors like vitamin C.

To maximize iron absorption, consume hazelnuts alongside foods high in vitamin C, such as strawberries, citrus fruits, or bell peppers.

Eating raw, unroasted hazelnuts with their skin is recommended, as roasting can reduce some nutrients. You can snack on them or add them to other dishes.

Roasted hazelnuts may have a slightly lower antioxidant and nutrient content compared to raw, but they still contain many valuable vitamins and minerals. The key is to avoid heavily salted or processed versions.

No, not all nuts have the same effect. While many nuts offer benefits, hazelnuts are particularly notable for their high folate and copper content, which are crucial for different types of anemia.

Hazelnuts are high in calories, so moderation is key to avoid unwanted weight gain. As with other tree nuts, some people may experience allergic reactions.

Yes, pregnant women can safely eat hazelnuts in moderation, provided they do not have a nut allergy. The high folate content is especially beneficial for fetal development and preventing megaloblastic anemia.