Brazil Nuts Health Benefits That Make Them a Nutritional Powerhouse

What are Brazil nuts?

Brazil nuts are 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. 

They also contain healthy fats, protein, fiber and minerals. It has a creamy texture and rich, buttery flavor. 

Due to their high selenium content, consuming just a few Brazil nuts per day can provide significant health benefits. However, excessive intake should be avoided to prevent selenium toxicity. Moderation is key to enjoying their nutritional benefits safely.

Nutritional profile of Brazil nuts

A 28g serving (about six nuts) contains approximately:

8 main health benefits of Brazil nuts

Rich in the mineral selenium

Brazil nuts are known for their high selenium content, they are the richest food source of this vital nutrient. Selenium is an essential mineral that is required to support a healthy immune system. A single Brazil nut may contain 68-91mcg of selenium, easily meeting the recommended daily allowance of between 60-75mcg.

Source of mono-unsaturated fat

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 blood pressure, while those eating a MUFA-rich diet also report feeling more physically energized.

Good for the brain

Brazil nuts contain a plant chemical or polyphenol known as ellagic acid which has both protective and anti-inflammatory properties and may offer neuroprotective and anti-depressant effects on the brain. Further research has shown that selenium is involved in supporting key brain signaling pathways such as dopamine signaling within the central nervous system, which is of particular importance in conditions such as Alzheimer's and Parkinson's disease.

May support healthy cholesterol levels

Brazil nuts have been shown to reduce total and LDL cholesterol levels (known as ‘bad cholesterol’). Just one serving of Brazil nuts is sufficient enough to improve lipid profiles in healthy adults.

Good for thyroid health

Selenium is a key nutrient for supporting healthy thyroid function, with studies showing that Brazil nut consumption may improve thyroid hormone levels 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 mood and immune function, following selenium supplementation.

Strong anti-inflammatory properties

Brazil nuts are rich in protective antioxidants which may help to protect your cells from a process called oxidative damage. As well as this, selenium increases levels of glutathione peroxidase, an enzyme which helps to reduce inflammation and protect the body from oxidative damage.

Support mood balance

Low selenium levels have also been linked with several mood-related disorders including anxiety and depression. One study demonstrated that these symptoms decreased after just five weeks of taking 100 selenium a day (which would be the equivalent of about 1- 1.5 Brazil nuts).

 Support the immune system

The mineral selenium acts as a protective antioxidant, it also supports immunity and helps wounds to heal. Brazil nuts contain vitamin E and the polyphenols ellagic and gallic acid, so may enhance our defense mechanisms.

Is Brazil nuts safe for everyone to eat?

On the whole, Brazil nuts are a safe and healthy inclusion for most people, however, they are one of the six tree nuts which may cause allergy for some people.

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 selenosis which may cause symptoms such as hair loss and brittle nails in some individuals.

In most cases, consuming 350mcg of selenium or less per day is unlikely to cause an issue, however, it is always advisable to speak to your GP or dietician before making any major dietary changes.

Brazil Nuts Side Effects

• Gastrointestinal problems

• Dizziness

• Brittle hair and nails

• Joint pain

• Irritability

• Tiredness

 How to Eat Brazil Nuts?

You can eat Brazil nuts plain or with other nuts as a healthy, energy-boosting snack. They have a smooth texture and delicate flavour that is delicious as is. You can also prepare them in a variety of other ways as listed below-

• Roasting

• Adding them to a salad

• Grinding and mixing within a cake

• Making raw and vegan energy balls

• Roughly chopping them and adding them to cookie dough.

• Adding them to rice or vegetable dishes for extra crunch

 Conclusion

Including Brazil nuts in your diet provides various health benefits. Like from increasing heart health to supporting brain function and thyroid balance. They are also rich in selenium, antioxidants and healthy fats. Just a few of them can improve overall well-being and vitality.

 FAQs

q1.  Do I need to soak Brazil nuts?

No, Brazil nuts can be eaten raw. While some people believe that soaking Brazil nuts in water can make the nut more nutritious, there is little scientific evidence to back this. Soaking Brazil nuts in salted water may lower the nut's nutritional benefit. The water may leach vitamins and minerals from the nuts and could increase the amount of sodium in them.

1. What makes Brazil nuts nutritious?

Brazil nuts are rich in healthy fats, protein, fibre, and essential minerals like selenium, magnesium, and zinc. They are particularly known for their high selenium content, which supports immune function and thyroid health.

2. How many Brazil nuts should I eat per day?

Since Brazil nuts are extremely high in selenium, it’s recommended to eat just 1-3 nuts per day to meet your daily selenium requirement. Eating too many can lead to selenium toxicity.

3. Are Brazil nuts safe for everyone?

Brazil nuts are safe for most people but should be avoided by those allergic to tree nuts. Additionally, excessive consumption can lead to selenium toxicity, causing symptoms like hair loss, nausea, and nerve damage.

4. How do Brazil nuts benefit the skin and hair?

They are rich in antioxidants, and vitamin E that promote healthy skin and reduce signs of ageing.

5. What is the best way to store Brazil nuts?

Since Brazil nuts contain high amounts of healthy fats, they can go rancid quickly. Store them in an airtight container in a cool, dry place or refrigerate them to extend freshness.

6. Are Brazil nuts better raw or roasted?

 Brazil nuts can be delicious and nutritious when raw. But roasting them can add flavours without the comprising of the high nutrient value. This process is extremely helpful if shelled nuts are brought. 

7. What vitamins are in Brazil nuts?

Brazil nuts are a good source of vitamins E, and B. It also has other nutrients like calcium, iron, zinc, copper etc. 

8. What are the medicinal properties of Brazil nuts?

Brazil nuts have several antioxidants, including vitamin E and phenols. Antioxidants can help to fight free radicals, reducing oxidative stress and inflammation in your body. Lowering inflammation can help reduce your risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.

9. Are Brazil nuts good for brain health?

The selenium in Brazil nuts has been linked to improved cognitive function, reduced risk of neurodegenerative diseases like Alzheimer's, and better mood regulation.