6 Proven Health Benefits of Brazil Nuts | Healthy Master

Health Benefits of Brazil Nuts

Nuts have been in the human diet since time immemorial. Brazil Nuts are delicious, quick, and can be eaten on any diet, from keto to vegan. Despite their high-fat content, Brazil Nuts have a wide range of health and weight-loss benefits.

Brazil nuts are edible seeds that come from the Brazil nut tree. Their smooth, buttery texture and nutty flavor are relished throughout the world in different ways, from crunchy toasted nuts to creamy steamed deliciousness. Within a round, coconut-like shell, the nuts develop in orange-like sections that split open to reveal 12-20 Brazil nuts.

These nuts are high in energy, high in nutrients, easily digestible, and one of the best sources of the mineral selenium in the diet.

Brazil nuts can help your health in a variety of ways, including thyroid gland regulation, inflammation reduction, and heart, brain, and immune system support.

Brazil Nuts Nutrition Facts:

Rich in essential nutrients -

Brazil nuts are nutrient-dense and high in energy. The nutritional value of brazil nuts in a 1-ounce (28grams) serving is listed below: -

  • Calories - 187
  • Protein - 4.1 g
  • Fiber -2.1 g
  • Carbs - 3.3 g
  • Fat - 19 g
  • Magnesium - 112 mg
  • Zinc - 1.22 mg
  • Calcium - 48 mg
  • Selenium - 420 mg
  • Potassium - 198 mg
  • Iron - 7.2 mg

Monounsaturated fat, which is considered healthy fats, is abundant in Brazil nuts. They are also high in protein and contain essential nutrients such as magnesium, zinc, calcium, and vitamin E.

6 Health Benefits of Brazil Nuts

Best for thyroid problem -

Selenium is an essential nutrient for thyroid health, and studies have shown that eating Brazil nuts can increase thyroid hormone levels in those who are deficient. Although there has been little research into the direct impact of Brazil nuts on particular thyroid disorders like Hashimoto's thyroiditis and Graves' disease, some evidence has shown that selenium supplementation improves mood and immune function.

Leads to a healthy heart -

Brazil nuts are high in heart-healthy fatty acids like polyunsaturated fats, as well as antioxidants, minerals, and fiber, all of which can reduce the risk of heart disease. The effects of Brazil nuts on heart health are significant. However, further research is required to determine the optimum dosage and which people will profit the most. Eating Brazil nuts will help you have a healthier heart by lowering LDL (bad) cholesterol, increasing HDL (good) cholesterol, and strengthening blood flow in the body.

Helps in the Control of Diabetes -

Brazil nuts unsaturated fat content protects against the development of diabetes. A meta-analysis of 102 randomized controlled trials discovered that substituting polyunsaturated or monounsaturated fats for carbohydrates and saturated fats reduces hemoglobin A1c levels (a key indicator of glycemic control). Brazil nuts are a healthy alternative to high-fat meats and cheeses, as well as sugary baked goods, for satisfying hunger between meals.

Keeps your bones healthy -

Brazil nuts are a good source of magnesium, an important mineral for bone density, in addition to calcium. Brazil nuts contain 105-112 milligrams of magnesium per serving. For most adults, this equates to 25–33 percent of the daily dietary allowance. Magnesium is believed to play a role in bone formation and bone-regulating cell activity. According to studies, higher magnesium intakes have been related to higher bone mineral densities in both men and women.

Helps in the immune system -

Just over 1 milligram of zinc is contained in an ounce of Brazil nuts. Brazil nuts can easily meet 10% of the daily requirements for the average adult, which is 8–11 milligrams. Zinc deficiency impairs the immune system since zinc is needed for T-lymphocyte activation. Zinc deficiency is linked to an increased risk of pneumonia and other infections. Brazil nuts are a good source of zinc, especially for vegetarians who don't get their zinc from animal products.

Good for your brain -

Brazil nuts are high in ellagic acid and selenium, which are both beneficial to the brain. Brazil nuts contain ellagic acid, a form of polyphenol. It has antioxidant and anti-inflammatory properties, which can protect and treat depression in the brain. Selenium can also function as an antioxidant, which can benefit brain health.

When is it best to consume Brazil nuts?

Fresh Brazil nuts in the shell are best in the fall and early winter, but roasted Brazil nuts are available all year. To assess the condition of Brazil nut shells, shake them. The nut inside is shriveled and dried out if you hear rattling.

Brazil nuts can be packed in the shell or out. When stored in an airtight jar, they last longer in the refrigerator or freezer. Nuts that have begun to smell rancid or have become soft should be avoided. New nuts have a longer shelf life than roasted, salted nuts, but they also contain more sodium.

Is it safe to eat Brazil nuts for everyone?

Yes, there are many health benefits of eating Brazil nuts. But it is very important to know the quantity to eat. You might consume too much selenium if you eat too many of them, or if you take them with selenium supplements. In certain people, this can lead to selenosis, which can cause symptoms like hair loss and brittle nails.

To get the maximum benefits of brazil nuts follow the below recipe:-

Raw or fried, Brazil nuts are delicious. They have a texture that many people compare to that of coconut. Brazil nuts can be roasted on the pan or in the oven.

To add protein and healthy fats to a salad, sprinkle roasted or raw Brazil nuts on top. You can also use Brazil nuts in place of pine nuts in pesto, or mix and strain them to make Brazil nut milk.


Brazil nuts are a dietary powerhouse because they are rich in healthy fats, antioxidants, vitamins, and minerals. These nuts are especially high in selenium, a mineral that has powerful antioxidant properties. Brazil nuts may aid in the reduction of inflammation, the enhancement of brain function, and the improvement of thyroid and overall health. Our vision is to believe in one determination, "Vision to Serve Good," to create a junk-free environment by offering healthy goods to the community. Eat healthy and stay healthy