✓ Evidence Based

10 Proven Health Benefits of Brazil Nuts

Brazil nuts are native to South America, particularly Brazil, Bolivia, and Peru, and are known for their large size and rich flavor.

Brazil nuts can provide a range of health benefits that will leave you feeling great both inside and out.

Benefits of Brazil Nuts

From improved heart health to boosted immunity, there are countless reasons why adding Brazil nuts to your diet is a smart choice.

So, if you’re curious about what happens to your body when you consume one Brazil nut every day, buckle up and get ready to be amazed!

1. Good for thyroid health

The thyroid gland (1) is responsible for producing hormones that regulate metabolism, growth, and development.

When the thyroid gland is not functioning correctly, it can lead to health issues such as weight gain, fatigue, and depression.

That’s where selenium comes in.

Selenium (2) is necessary for the proper functioning of the thyroid gland, and Brazil nuts are one of the best dietary sources of this vital mineral.

Research has shown that selenium deficiency is a significant risk factor for thyroid disorders.

It’s important to note that selenium is a trace mineral, meaning that the body only needs it in small amounts.

Ingesting too much selenium can lead to toxicity, which is why it’s essential to consume Brazil nuts in moderation.

2. Promotes Heart Health

One of the most significant benefits of these nuts are their ability to promote heart health.

These nuts are packed with nutrients that can help reduce the risk of heart disease, including healthy fats, antioxidants, and minerals.

The healthy fats found in Brazil nuts are primarily monounsaturated and polyunsaturated fats.

These types of fats are known to be good for the heart as they can help lower bad cholesterol levels in the blood.

Studies have shown that consuming just a handful of Brazil nuts each day can help reduce LDL cholesterol levels (3), which is essential in preventing heart disease.

Brazil nuts are also rich in antioxidants, which can help prevent damage to the cells in the body, including the cells in the heart.

Antioxidants such as selenium, found in high concentrations in Brazil nuts, can help reduce inflammation in the body and prevent oxidative stress, which is a major contributor to heart disease.

In addition to healthy fats and antioxidants, Brazil nuts also contain essential minerals such as magnesium and potassium.

These minerals are vital for maintaining healthy blood pressure levels and reducing the risk of heart disease.

Magnesium (4) is also important for maintaining a healthy heart rhythm.

3. May Promote weight loss

One of the key ways that Brazil nuts can help with weight loss is through their high fiber content.

Fiber (5) is an important nutrient that can help you feel full for longer periods of time, reducing your overall food intake.

This can help you eat fewer calories and lose weight over time.

Brazil nuts contain about 2.1 grams of fiber per ounce, which is a significant amount compared to other nuts.

Another way that Brazil nuts can promote weight loss is through their high protein content.

Protein is important for building and maintaining muscle mass, which can help boost your metabolism and burn more calories.

Brazil nuts contain about 4 grams of protein per ounce, making them a great source of plant-based protein.

4. Boosts Immune System

One of the main benefits of Brazil nuts is their high selenium content.

Selenium is an essential mineral that plays a crucial role in maintaining a healthy immune system.

Studies have shown that selenium can improve the activity of white blood cells, which are responsible for fighting off infections and diseases.

Eating just one or two Brazil nuts a day can provide your body with the recommended daily intake of selenium.

Brazil nuts are also a good source of antioxidants, which can help protect your body against free radicals.

Free radicals are unstable molecules that can damage cells and contribute to the development of diseases like cancer, heart disease, and Alzheimer’s (6).

Antioxidants neutralize these harmful molecules, reducing the risk of chronic diseases.

In addition to selenium and antioxidants, Brazil nuts are also a rich source of other essential nutrients like magnesium, zinc, and vitamin E.

Magnesium is important for muscle and nerve function, while zinc is essential for a healthy immune system.

Vitamin E is a potent antioxidant that supports skin health and protects against oxidative stress.

5. Increases brain function

Selenium also plays a key role in the maintenance of brain health by reducing inflammation and oxidative stress.

In fact, selenium has been shown to improve memory and reduce the risk of cognitive impairment in older adults.

Brazil nuts are also a rich source of healthy fats, particularly omega-3 fatty acids.

These essential fats are crucial for brain function, as they help to build and maintain the structure of brain cells.

Additionally, omega-3s have been shown to improve mood, reduce anxiety, and enhance cognitive performance.

Another important nutrient found in Brazil nuts is vitamin E.

This potent antioxidant helps to protect the brain from damage caused by free radicals, which can contribute to the development of neurodegenerative diseases.

Vitamin E has also been shown to improve cognitive function in older adults and reduce the risk of cognitive decline.

It’s important to note that while Brazil nuts offer numerous health benefits, they should be consumed in moderation.

Eating too many Brazil nuts can lead to excessive selenium intake, which can be toxic.

As a general rule, it’s recommended to limit consumption to no more than 1 to 2 nuts per day.

6. Improves Skin Health

In addition to boosting brain function, selenium plays a crucial role in maintaining skin health.

This is because it protects it from oxidative damage caused by environmental stressors such as UV radiation, pollution, and smoke.

In addition, selenium aids in the synthesis of collagen (9), which is a protein that provides structure to the skin and helps to maintain its elasticity.

Research has shown that selenium deficiency can lead to a variety of skin problems, including psoriasis, acne, and eczema.

Vitamin E (7) is also essential for maintaining healthy skin as it supports the growth and repair of skin cells.

It can also help to reduce the appearance of scars and dark spots on the skin.

7. Aids in Digestion

One of the lesser-known benefits of these nuts is that they aid in digestion.

So, if you’re looking for a natural way to improve your digestion, adding Brazil nuts to your diet is a great option.

One of the key components of Brazil nuts that makes them beneficial for digestion is their high fiber content.

Fiber is an essential nutrient that helps keep the digestive system functioning properly by promoting bowel regularity and preventing constipation.

Brazil nuts are particularly high in insoluble fiber, which adds bulk to the stool and helps move waste through the intestines.

Selenium also helps to protect the lining of the stomach and intestines from damage, and it also plays a role in the production of digestive enzymes.

Research has shown that consuming Brazil nuts on a regular basis can help improve digestion and reduce the risk of digestive disorders such as irritable bowel syndrome, constipation, and diverticulitis (10).

In fact, a study published in the Journal of Nutrition found that eating just two Brazil nuts per day for eight weeks improved participants’ bowel movements and reduced their levels of inflammation.

When incorporating Brazil nuts into your diet, it’s important to keep in mind that they are also high in calories and fat.

A serving size of Brazil nuts is about six nuts, which provides around 185 calories and 19 grams of fat.

8. Boosts Energy Levels

First and foremost, Brazil nuts are an excellent source of magnesium, a mineral that plays a critical role in energy production.

Magnesium is required for the production of adenosine triphosphate, the molecule that serves as the primary source of energy for the body.

Low levels of magnesium can lead to fatigue and weakness, so consuming Brazil nuts can help to combat these symptoms.

In addition to magnesium, Brazil nuts are also a good source of protein and healthy fats.

These macronutrients are essential for providing the body with sustained energy throughout the day.

Protein helps to keep you feeling full and satisfied, while healthy fats provide a slow release of energy that can help to prevent energy crashes.

9. Supports Reproductive Health

Selenium helps to protect cells from oxidative damage, which can impair their quality and ability to fertilize.

Studies have shown that men with low selenium levels have lower sperm counts and poorer sperm motility, while women with low selenium levels may have an increased risk of miscarriage and infertility.

Research has also shown that Brazil nuts may have specific benefits for women undergoing fertility treatments.

One study found that women who ate just three Brazil nuts per day during their IVF cycle had significantly higher rates of embryo implantation and pregnancy.


So, whether you’re trying to conceive or simply want to support your overall health, adding a few Brazil nuts to your diet is a great idea.

Just be sure to consume them in moderation, as they are high in calories and can contribute to weight gain if eaten in excess.

As always, it’s important to talk to your doctor or a registered dietitian before making any significant changes to your diet.