Top 8 health benefits of Brazil nuts

May 22, 2024

Warning: Attempt to read property "ID" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 610

Warning: Attempt to read property "user_nicename" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 613

Warning: Attempt to read property "display_name" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 619

<img src=",413" srcset=";resize=360,239 360w,;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-887225 alignnone size-landscape_thumbnail" alt="Brazil nuts in a bowl" title="Brazil nuts" /> <h2 class="p2"><b>What are Brazil nuts?</b></h2>
<p class="p2">Brazil nuts are actually edible seeds from the Brazil nut tree – they can be eaten raw or blanched. The nuts grow inside a round, coconut-like shell in segments of about 12-20 Brazil nuts.</p>
<p class="p2">Health benefits of Brazil nuts include:</p>
<li class="p2">Rich in the mineral selenium</li>
<li class="p2">Source of mono-unsaturated fat</li>
<li class="p2">Good for the brain</li>
<li class="p2">May support healthy cholesterol levels</li>
<li class="p2">Good for thyroid health</li>
<li class="p2">Strong anti-inflammatory properties</li>
<li class="p2">May support mood balance</li>
<li class="p2">May support the immune system</li>
<p class="p2"><b>Discover our full range of</b> <a href="/howto/guide/collection/ingredient-focus" target="_blank" rel="noopener"><span class="s3"><b>health benefit guides</b></span></a> <b>and find out more about the</b> <a href="/howto/guide/health-benefits-nuts" target="_blank" rel="noopener"><span class="s3"><b>health benefits of nuts</b></span></a><b> including the </b><a href="/howto/guide/top-10-healthiest-nuts" target="_blank" rel="noopener"><span class="s3"><b>10 healthiest nut</b></span></a><b>s to eat. Also check out some of our delicious</b> <a href="/recipes/collection/brazil-nut-recipes" target="_blank" rel="noopener"><span class="s3"><b>brazil nut recipes</b></span></a><b>, from</b> <a href="/recipes/brazil-nut-burritos" target="_blank" rel="noopener"><span class="s3"><b>burritos</b></span></a> <b>to</b> <a href="/recipes/brazil-banana-bread" target="_blank" rel="noopener"><span class="s3"><b>banana bread</b></span></a><b>.</b></p>
<h2 class="p2"><b>Nutritional profile of Brazil nuts</b></h2>
<p class="p2">A 28g serving (about six nuts) contains approximately:</p>
<ul class="ul1">
<li class="li2">186 calories</li>
<li class="li2">4.1g protein</li>
<li class="li2">2.1g fibre</li>
<li class="li2">19g fat</li>
<li class="li2">420mg selenium</li>
<li class="li2">112mg magnesium</li>
<li class="li2">198mg potassium</li>
<li class="li2">48mg calcium</li>
<li class="li2">1.22mg zinc</li>
<li class="li2">7.2mg iron</li>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<source media="(max-width: 320px)" data-srcset=";quality=90&amp;resize=300%2C150,;quality=45&amp;resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset=";resize=300%2C150,;resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset=";quality=90&amp;resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset=";resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset=";quality=90&amp;resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset=";resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset=";quality=90&amp;resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset=";resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset=";quality=90&amp;resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset=";resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset=";quality=90&amp;resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset=";resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset=";quality=90&amp;resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset=";resize=556%2C278" type="image/jpeg">
<img class="wp-image-887226 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src=";resize=620%2C310" width="700" height="350" alt="Brazil nuts in shells" title="Brazil nuts in shells">
<h2 class="p2"><b>What are the 8 main health benefits of Brazil nuts?</b></h2>
<p class="p2"><b>1. Rich in the mineral selenium</b></p>
<p class="p2">Brazil nuts are known for their high selenium content, they are actually the <a href="" target="_blank" rel="noopener"><span class="s3">richest food source</span></a> of this vital nutrient. Selenium is an essential mineral that is required to support a <a href="" target="_blank" rel="noopener"><span class="s3">healthy immune system.</span></a> In fact, a single Brazil nut may contain 68-91mcg of selenium, easily meeting the <a href="" target="_blank" rel="noopener"><span class="s3">recommended daily allowance </span></a>of between 60-75mcg.</p>
<p class="p2"><b>2. Source of mono-unsaturated fat</b></p>
<p class="p2">Brazil nuts have a high proportion of monounsaturated fat (MUFA). Replacing saturated fats with these unsaturated ones has been shown to support blood flow and <a href="" target="_blank" rel="noopener"><span class="s3">blood pressure</span></a>, while those eating a MUFA-rich diet also report feeling more <a href=",into%20becoming%20more%20physically%20active" target="_blank" rel="noopener"><span class="s3">physically energised</span></a>.</p>
<p class="p2"><b>3. Good for the brain</b></p>
<p class="p2">Brazil nuts contain a plant chemical or polyphenol known as ellagic acid which has both protective and anti-inflammatory properties and may offer <a href="" target="_blank" rel="noopener"><span class="s3">neuroprotective</span></a> and <a href="" target="_blank" rel="noopener"><span class="s3">anti-depressant</span></a> effects on the brain. <a href="" target="_blank" rel="noopener"><span class="s3">Further research</span></a> has shown that selenium is involved in supporting key brain signalling pathways such as GABA and dopamine signalling within the central nervous system, which is of particular importance in conditions such as Alzheimer’s and Parkinson’s disease.</p>
<p class="p2">Discover the <a href="/howto/guide/10-foods-boost-your-brainpower" target="_blank" rel="noopener"><span class="s3">10 foods to eat to boost your brainpower</span></a>.</p>
<p class="p2"><b>4. May support healthy cholesterol levels</b></p>
<p class="p2">Thanks to their heart-healthy mono- and polyunsaturated fatty acid profile, high fibre and mineral rich content, Brazil nuts have been shown to reduce total and LDL cholesterol levels (known as ‘bad cholesterol’). In fact, just one serving of Brazil nuts is sufficient enough to <a href="" target="_blank" rel="noopener"><span class="s3">improve lipid profiles in healthy adults</span></a>.</p>
<p class="p2">Read more about <a href="/howto/guide/spotlight-cholesterol" target="_blank" rel="noopener"><span class="s3">how diet affects cholesterol</span></a>.</p>
<p class="p2"><b>5. Good for thyroid health</b></p>
<p class="p2">Selenium is a key nutrient for <a href="" target="_blank" rel="noopener"><span class="s3">supporting healthy thyroid function</span></a>, with studies showing that Brazil nut consumption <a href="" target="_blank" rel="noopener"><span class="s3">may improve thyroid hormone levels</span></a> in those who were deficient. While little research has been done to look at the direct effect of Brazil nuts on specific thyroid conditions such as Hashimoto’s thyroiditis and Graves’ disease, some evidence has shown improvements in <a href="" target="_blank" rel="noopener"><span class="s3">mood</span></a> and <a href="" target="_blank" rel="noopener"><span class="s3">immune function</span></a>, following selenium supplementation.</p>
<p class="p2"><b>6. Strong anti-inflammatory properties</b></p>
<p class="p2">Brazil nuts are <a href="" target="_blank" rel="noopener"><span class="s3">rich in protective antioxidants</span></a> which may help to protect your cells from a process called oxidative damage. As well as this, selenium <a href="" target="_blank" rel="noopener"><span class="s3">increases levels of glutathione peroxidase</span></a>, an enzyme which helps to reduce inflammation and protect the body from oxidative damage.</p>
<p class="p2"><b>7. May support mood balance</b></p>
<p class="p2">Low selenium levels have also been linked with several <a href="" target="_blank" rel="noopener"><span class="s3">mood-related disorders</span></a> including <a href="" target="_blank" rel="noopener"><span class="s3">anxiety</span></a> and <a href="" target="_blank" rel="noopener"><span class="s3">depression</span></a>. One study demonstrated that <a href="" target="_blank" rel="noopener"><span class="s3">these symptoms decreased</span></a> after just five weeks of taking 100mcg selenium a day (which would be the equivalent of about 1- 1.5 Brazil nuts).</p>
<p class="p2"><b>8. May support the immune system</b></p>
<p class="p2">The mineral selenium acts as a protective antioxidant, it also supports immunity and helps wounds to heal. Brazil nuts contain <a href="" target="_blank" rel="noopener"><span class="s3">vitamin E and the polyphenols ellagic and gallic acid</span></a>, so may enhance our defence mechanisms.</p>
<h2 class="p2"><b>Are Brazil nuts safe for everyone to eat?</b></h2>
<p class="p2">On the whole, Brazil nuts are a safe and healthy inclusion for most people, however, they are one of the <a href=",%2C%20pecan%2C%20cashew%20and%20pistachio" target="_blank" rel="noopener"><span class="s3">six tree nuts</span></a> which may cause <a href="/howto/guide/nut-allergy-a-dietician-explains-what-to-look-for"><span class="s3">allergy</span></a> for some people.</p>
<p class="p2">In order to get your daily requirement for selenium you only need one to three Brazil nuts a day, because we only need this mineral in very small (trace) amounts. If you eat too many, or consume them in addition to selenium supplements, you may ingest too much selenium. This may result in <a href="" target="_blank" rel="noopener"><span class="s3">selenosis</span></a> which may cause symptoms such as hair loss and brittle nails in some individuals.</p>
<p class="p2">In most cases, consuming <a href="" target="_blank" rel="noopener"><span class="s3">350mcg of selenium or less per day</span></a> is unlikely to cause an issue, however it is always advisable to speak to your GP or dietician before making any major dietary changes.</p>
<h2 class="p2"><b>Overall, are Brazil nuts healthy?</b></h2>
<p class="p2">As long as you do not have an allergy to them, Brazil nuts are a healthy inclusion to a varied, balanced diet.  They offer numerous health benefits and are a good source of nutrients including unsaturated fats, as well as many vitamins and minerals, including selenium. As with all nuts, they are best eaten in moderation as part of a balanced diet.</p>
<h3 class="p2"><b>Brazil nut recipes</b></h3>
<p class="p2"><span class="s3"><a href="/recipes/chicken-pomegranate-brazil-nuts" target="_blank" rel="noopener">Chicken with pomegranate &amp; Brazil nuts</a></span><br>
<a href="/recipes/sweet-spicy-nuts" target="_blank" rel="noopener"><span class="s3">Sweet &amp; spicy nuts</span></a><br>
<a href="/howto/guide/tropical-treat" target="_blank" rel="noopener"><span class="s3">Tropical treat muesli</span></a><br>
<a href="/recipes/nutty-watercress-pesto" target="_blank" rel="noopener"><span class="s3">Nutty watercress pesto</span></a></p>
<h3 class="p2"><b>Enjoyed this? Now read…</b></h3>
<p class="p2"><span class="s3"><a href="/howto/guide/health-benefits-walnuts" target="_blank" rel="noopener">The health benefits of walnuts</a></span><br>
<a href="/howto/guide/health-benefits-almonds" target="_blank" rel="noopener"><span class="s3">The health benefits of almonds</span></a><br>
<a href="/howto/guide/health-benefits-of-cashew-nuts#" target="_blank" rel="noopener">10 health benefits of cashew nuts</a><br>
<a href="/howto/guide/top-20-healthiest-foods#" target="_blank" rel="noopener">Top 20 healthiest foods</a><br>
<a href="/howto/guide/top-10-healthiest-nuts" target="_blank" rel="noopener">Top 10 healthiest nuts</a><br>
<a href="/howto/guide/collection/ingredient-focus" target="_blank" rel="noopener"><span class="s3">All our health benefits guides</span></a></p>
<p><i>This article was reviewed on 24 April 2024 by Kerry Torrens</i></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="" target="_blank" rel="noopener noreferrer">British Association for Applied Nutrition and Nutritional Therapy</a> (BANT) and the <a href="" target="_blank" rel="noopener noreferrer">Complementary &amp; Natural Healthcare Council</a> (CNHC). Find out more at <a href="" target="_blank" rel="noopener noreferrer"></a>.</em></p>
<p><em>All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href="" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>

Warning: Attempt to read property "ID" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 1836

Warning: Attempt to read property "user_nicename" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 1836

Leave a Reply

Your email address will not be published.

Recent Comments

No comments to show.

I’m Sarah

Adhuc euripidis no qui. Eam et liber concludaturque, feugiat assentior posidonium pri ut. Case justo ut est, ex dolores aliquando vix.




About Me


Ei mei scripta intellegat. Verear voluptaria eam at, consul putent eu vel. Pro saepe maluisset ne, audire maiorum forensibus eos et. Diceret detraxit vis at. Eum et idque tollit assentior, ullum soleat usu id.


Any Text Here

Ei mei scripta intellegat. Verear voluptaria eam at, consul putent eu vel. Pro saepe maluisset ne, audire maiorum forensibus eos et. Diceret detraxit vis at. Eum et idque tollit assentior, ullum soleat usu id.

Previous Story

What is the prediabetes diet?

Next Story

Top 6 health benefits of baobab

Don't Miss