Health Benefits of Brazil Nuts

Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.

These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.

Eating Brazil nuts may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.

Here are seven proven health and nutrition benefits of Brazil nuts.

• Brazil nuts are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
• Brazil nuts are rich in selenium. One nut can contain 175% DV. Selenium is an essential trace element that is vital for your immune system, thyroid gland, and cell growth.
• Your thyroid gland produces hormones that are necessary for growth, metabolism, and body temperature regulation. One Brazil nut contains enough selenium to support the production of thyroid hormones and proteins that protect your thyroid.
• Supplementing with selenium may benefit people with thyroid disorders such as Hashimoto’s thyroiditis and Graves’ disease. Yet, further research is needed.
• Brazil nuts contain antioxidants like selenium, vitamin E, and phenols. Just one nut per day can lead to reduced inflammation. Nevertheless, your intake needs to be consistent to continue experiencing the benefit.
• Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.
• Brazil nuts contain ellagic acid, which may have protective effects on your brain. Additionally, selenium may reduce your risk of some brain diseases and improve mental performance and mood. Yet, further research is needed.

Brazil nuts are nutritional powerhouses, providing healthy fats, antioxidants, vitamins, and minerals. They’re particularly high in selenium, a mineral with potent antioxidant properties.

Eating Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health.