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Brazil nuts: Nutrient Facts and Benefits

brazil nuts

Brazil nuts are nutrient-rich tree nut, native to the Amazon rainforest. Moreover, they are packed with essential vitamins, minerals and antioxidants. These nuts offer numerous health benefits.

Nutrient Facts to Brazil nuts:

28 gram serving of Brazil nuts contains the 187 calories, 4.1 grams of protein, 19 grams of fat, 3.3 grams of carbs, 2.1 grams of fiber, 989% daily value of selenium, 55% daily value of copper, 25% of daily value of magnesium, 16% daily value of phosphorus, 15% daily value of manganese, 10% of daily value of zinc, 15% daily value of Thiamine and 11% daily value of vitamin E.

Rich in Selenium:

The daily value of selenium is 55 microgram per day for adults. These nuts are a powerhouse of selenium, approximately 96 mcg, a trace element crucial for antioxidant defense and thyroid function. Just a few nuts can provide more than the daily recommended intake of selenium.

Selenium is a trace element that is vital for the proper functioning of your body. It is essential for your thyroid and influences your immune system and cell growth. In addition, higher levels of selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease and mood disorders. Around 42 million people are suffering from hypothyroidism in India. For those people selenium is the best choice to recover from hypothyroidism. Brazil nuts are highly effective way to maintain or increase your selenium intake.

Enhance Thyroid Function:

Our thyroid is a small, butterfly shaped gland that lies in our throat. It secrets several hormones, T3, T4, TSH those are essential for growth, metabolic rate and body temperature regulation. Thyroid tissue has the highest concentration of selenium as it is required for the production of thyroid hormone T3, as well as proteins that protect your thyroid from damage. Low selenium intake can lead to cellular damage, reduced thyroid activity and autoimmune disorders like Hashimoto’s thyroiditis and Graves’ disease. It also may increase your risk of thyroid cancer. One Brazil nut contains enough selenium to support the production of thyroid hormones and proteins that protect your thyroid.

Heart-Healthy Nutrients:

These nuts contain heart-healthy poly and monounsaturated fats, which can help lower bad cholesterol levels, promoting cardiovascular health. These nuts are also rich in antioxidants, minerals and fiber may help lower your risk of heart disease. one study of 10 healthy adults investigated the effects of eating Brazil nuts on cholesterol levels. It gave them either 5, 20 or 25 grams of Brazil nuts. After 9 hours, the group that received a 20 or 50 gram serving had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol, compared to groups that received lower doses.

Reduce Inflammation:

Brazil nuts contain several antioxidants such as selenium, Vitamin E and phenols. Selenium increases levels of Enzymes known as glutathione peroxidase, which helps reduce inflammation and protect your body from oxidative stress- an imbalance between antioxidants and free radicals that can lead to cellular damage. The anti inflammatory effects of Brazil nuts can be achieved in single large doses or several small doses over a period of time.

Good for brain:

Brazil nuts contain ellagic acid and selenium, both of which is benefit for your brain. Ellagic acid is a type of polyphenol in Brazil nuts. It has both antioxidant and anti inflammatory properties, that may have antidepressant effect on your brain. In one study, older adults with mental impairment ate 1 Brazil nut per day for six months. They showed improved verbal fluency and mental function. Low selenium levels are associated with neurodegenerative diseases like Alzheimer’s and Parkinson’s. So ensuring adequate intake is important.

Protein source:

These nuts are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets.

Vitamins and minerals:

They are packed with essential vitamins and minerals, including vitamin E, magnesium, copper and phosphorus contributing to overall health and well-being.

brazil nuts

Health Benefits of Brazil nuts:

  • Antioxidants Properties: The high selenium content in these nuts acts as a powerful antioxidant, protecting cells from oxidative stress and reducing inflammation.
  • Thyroid function: Selenium is crucial for proper thyroid function and adequate intake can support a healthy metabolism and hormone production.
  • Heart health: The monounsaturated fats and antioxidants in Brazil nuts contribute to heart healthy by reducing inflammation and improving cholesterol levels.
  • Brain function: For example, The combination of selenium, Omega 3 fatty acids and antioxidants may support cognitive function and protect against age-related cognitive declines.
  • Immune system support: Selenium plays a vital role in immune system function. Regular consumption of Brazil nuts may enhance the body’s ability to fight infections.
  • Bone health: The nuts’ magnesium and phosphorus content contribute to bone health, supporting bone density and strength.
  • Weight management: The protein and healthy fats in Brazil nuts can contribute to a feeling of fullness, potentially aiding in weight management.


  • Selenium Toxicity: While selenium is essential, excessive intake can lead to toxicity. It is crucial to consume Brazil nuts in moderation to avoid surpassing the recommended daily intake.
  • Allergies: Individuals with tree nut allergies should avoid Brazil nuts to prevent allergic reactions.


In conclusion, Brazil nuts are a nutrient-dense snack with a wide array of health benefits. Including them in a balanced diet, can contribute to overall well-being. Moderation is key to avoid potential risk associated with excessive selenium intake. To get more insights about wellness, read my latest book: The magical ways for sparkling lifestyle.

Dr.Hetal Patel


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