The health benefits of Brazil nuts will make you want to buy a huge bag

The health benefits of Brazil nuts will make you want to buy a huge bag

If you love crunchy, savory snacks, you may want to add Brazil nuts (also known as butter or cream nuts) to your rotation. Brazil nuts are becoming increasingly popular in the United States, likely because they are earthy, buttery and chock-full of nutrients. Read on to learn more about the health benefits of Brazil nuts and the best ways to try them.

What are Brazil nuts?

Brazil nuts are the seeds of the Brazil nut tree, a tropical tree found in the Amazon rainforest in South American countries such as Bolivia, Peru and - you guessed it - Brazil. According to an article in Scientific Reports, the tree produces round, brown fruits that look like coconuts and contain 10 to 25 seeds each. When the wrinkled, brown, woody shell surrounding the seeds is opened, you will find an edible kernel called a Brazil nut.

Brazil Nut Nutrition

In addition to protein, fiber, niacin, and vitamin B6, Brazil nuts provide a variety of minerals, including (but not limited to!) magnesium, potassium, and zinc, according to a 2020 article. The Brazil nut's claim to fame, however, is its sky-high levels of the mineral selenium—so much that the nut is "the most potent dietary source of selenium," according to a 2017 article. In fact, just one Brazil nut contains enough selenium to meet your daily needs, says registered dietitian Sarah Skovran, RDN, LD. ) More specifically, one Brazil nut contains a whopping 96 micrograms, which is almost double the recommended amount. So why is this notable? Because selenium, according to the NIH, is involved in a number of functions such as: B. the production of thyroid hormones and DNA synthesis.

Here is the nutritional profile of two nuts (~10 grams), according to the United States Department of Agriculture:

• 66 Kalorien
• 1 Gramm Eiweiß
• 7 Gramm Fett
• 1 Gramm Kohlenhydrate
• < 1 Gramm Ballaststoffe
• < 1 Gramm Zucker

Health Benefits of Brazil Nuts

Okay, Brazil nuts are packed with essential nutrients – but what does that mean for you? Read on to learn more about the health benefits of Brazil nuts, according to registered dietitians. (

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Help reduce the risk of disease

Selenium (which Brazil nuts are exceptionally rich in) is an antioxidant. This means the mineral can fight free radicals and oxidative stress, minimizing the risk of chronic diseases. Need a quick refresher:? Here you go: Free radicals are molecules that, in excess, can damage cells and cause oxidative stress, which can lead to diseases such as cancer, heart disease and type 2 diabetes. “However, antioxidants work by changing free radicals so that they become harmless,” explains Skovran. Because antioxidants prevent oxidative stress, they also reduce inflammation. (That's because oxidative stress can fuel inflammation and vice versa, according to a 2018 scientific review). This is crucial because inflammation is also involved in the development of the chronic diseases mentioned above.

But the selenium in Brazil nuts doesn't work alone. “Brazil nuts contain vitamin E and substances called phenols, which are antioxidants,” shares Skovran. Vitamin E also supports immune function, further enhancing the disease-fighting benefits of Brazil nuts, according to the NIH.

Support thyroid function

The selenium in Brazil nuts may also promote healthy thyroid function. ICYDK, the thyroid produces thyroid hormones, which regulate body functions such as metabolism and menstruation. With this in mind, thyroid health is crucial to overall well-being, and the selenium in Brazil nuts can help. “Hormone production in the thyroid depends on selenium, so a deficiency can significantly impact metabolism,” explains Kelsey Lorencz, RDN, registered dietitian and founder of Graciously Nourished. Specifically, according to the Harvard TH Chan School of Public Health, selenium helps convert thyroid hormone to its active form and ensures the body can use it properly. “Selenium also [protects] the thyroid from oxidative stress,” adds Lorencz. This is key because oxidative stress is linked to thyroid problems, including hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), according to an article in the journal Mediators of Inflammation.

Promoting heart health

Brazil nuts can support the heart, partly due to (surprise!) their selenium. As mentioned above, oxidative stress can contribute to heart disease, but selenium's antioxidant properties may help reduce the risk. Brazil nuts also provide nutrients that reduce high blood cholesterol and blood pressure, two major risk factors for heart disease, according to the Centers for Disease Control and Prevention. Here's the deal: Brazil nuts contain monounsaturated ("good") fats, which can help lower LDL ("bad") cholesterol levels in the blood, says Lorencz. This is key because LDL cholesterol, when present in high amounts, can increase the risk of heart attack and stroke, notes Lorencz. In fact, in a 2015 study, a daily intake of 13 grams of Brazil nuts (about two nuts) improved cholesterol levels and blood pressure in people with high levels of both.

But wait, there's more: Brazil nuts also contain soluble fiber, a type of fiber that also lowers LDL cholesterol, says Skovran. According to a 2019 article, soluble fiber is not absorbed in the gastrointestinal tract but instead binds to cholesterol. When the fiber then leaves your body in the feces, it brings with it the bad substances that ultimately prevent cholesterol from building up in the blood. (And that's not just a benefit of Brazil nuts, in particular. You can also lower your LDL by eating avocado, strawberries, and these other cholesterol-lowering foods.)

Strengthen bones

Brazil nuts contain some calcium, which is necessary for healthy bones, as well as magnesium, according to Skovran, "an unsung hero of bone health, [as it contributes] to bone density." Additionally, “the selenium in Brazil nuts “activates enzymes that protect bone-forming cells known as osteoblasts,” shares Megan Wong, RD, a registered dietitian at AlgaeCal, a nutritional supplement company, with activity of “osteoclasts,” which are cells that break down bone.

Promote brain health

The Brazil nut benefits also extend to your brain. According to Wong, the antioxidant effects of selenium can protect brain cells from oxidative damage. This is important because oxidative stress can contribute to age-related cognitive decline, according to a 2020 article in Frontiers in Molecular Neuroscience. It may also play a role in neurodegenerative diseases such as Alzheimer's disease, according to a 2019 review article. In fact, according to this review, Alzheimer's disease is associated with low levels of selenium in the brain, suggesting a link between the antioxidant properties of selenium and oxidative stress in Alzheimer's disease.

Possible risks of Brazil nuts

Because Brazil nuts are so high in selenium, you should avoid eating them regularly, Lorencz recommends. This could cause excess selenium to build up in the body, leading to selenium toxicity. Early signs include a metallic taste in the mouth, bad breath, nausea, diarrhea, hair loss, brittle nails, rash and fatigue, according to the Harvard TH Chan School of Public Health. So, how much is too much? The NIH estimates that the maximum amount you can consume in a day without negative side effects is 400 micrograms for adult men and women. This is equivalent to about four Brazil nuts, which together contain about 384 micrograms of selenium, according to the USDA. Meanwhile, research suggests that selenium toxicity occurs at around 1,200 micrograms – the equivalent of eating 13 Brazil nuts (~1,248 micrograms of selenium). Given this, Wong recommends eating no more than two Brazil nuts per day to stay within safe limits while reaping the benefits of selenium.

It's also possible to be allergic to Brazil nuts, which, by the way, are a type of tree nut, just like almonds and cashews. Tree nuts are one of the most common food allergens, according to the American Academy of Allergy, Asthma, and Immunology — and Brazil nuts are no exception. So if you're new to Brazil nuts and have a history of nut allergies, consult your doctor before adding the crescent-shaped snack to your diet. Granted, according to the AAAAI, being allergic to one tree nut doesn't necessarily mean you're allergic to all tree nuts—but it's better to be safe than sorry. (See also: What You Need to Know About Allergy Testing)

How to buy and eat Brazil nuts

Brazil nuts are available in supermarkets, health food stores and online retailers, where "you can find [them] raw, roasted, covered in chocolate or as a spread," says Lorencz. Try Sunfood Superfoods Raw Organic Brazil Nuts (Buy, $18, vitaminshoppe.com). They're also commonly found in nut mixes like Food to Live Nuts Mix (Buy It, $10, amazon.com), adds Lorencz.

The 10 healthiest nuts and seeds

There are a few things to consider when buying Brazil nuts. Skovran recommends paying attention to trans fats, fats that increase LDL cholesterol levels. "It's not always enough to check whether the nutrition label lists 0 trans fats, [so] read the label and avoid items that contain the words "hydrogenated" or "partially hydrogenated," explains they are often roasted in oil.) If you are allergic to some (but not all) tree nuts, be especially diligent when purchasing nut mixes, as each mix can be different.

Recipe ideas for Brazil nuts

Like other tree nuts, Brazil nuts are super versatile. You can eat them as is – in moderation! — or add them to main dishes, snacks and more. Here are some inspiration to get you started:

In pesto.Pine nuts shouldn't have all the fun. Change up your usual pesto sauce by adding Brazil nuts to the mix. Try this creamy Brazil nut pesto pasta from food blog Cupful of Kale.

In energy balls.Chop up a Brazil nut or two and add them to your next batch of energy balls.

In nut butter.Elevate your homemade nut butter by adding a few Brazil nuts. This recipe for Almond Brazil Cashew Butter from the food blog Nourished by Nutrition is one option.

As vegan parmesan cheese.Yes, you read that right. When combined with nutritional yeast and turmeric, Brazil nuts easily transform into a plant-based cheese. Try this Brazil Nut Parmesan recipe from vegan food blog Namely Marly.