A Bite-Size Read for Your Health and Your Waistline
You know when you grab a container of mixed nuts and spot those big, oval-shaped ones that look like the supersized version of a regular nut? Maybe you skip over them because, honestly, what even are they? That mystery nut is the Brazil nut! And not only should you be eating them in your mixed nut variety pack, but you might also want to keep a bag of them at home. Brazil nuts come from trees in the Amazon and have a smooth, mild flavor with a creamy texture. Native South American tribes have eaten them for centuries for their medicinal properties, long before the wellness world caught on.
My dad eats two Brazil nuts every single day, which doesn’t sound like much until you realize that the recommended serving size is no more than three per day. Why? Because these little nuts are loaded with nutrients. One ounce, or about six nuts, contains 187 calories, 4.1 grams of protein, 19 grams of fat, and 2.1 grams of fiber. They also provide a staggering 988% of your daily recommended intake of selenium, 55% of copper, 33% of magnesium, 30% of phosphorus, 17% of manganese, 10.5% of zinc, 16% of thiamine, and 11% of vitamin E. That 988% number for selenium isn’t a typo! The exact nutrient amounts can vary depending on the soil and growing conditions, but Brazil nuts are nutritional powerhouses that make hitting your daily targets much easier.
As I often say, “protein and fiber at every meal makes removing fat no big deal,” and Brazil nuts check both boxes. Sure, 19 grams of fat sounds like a lot, but these are the good fats your body loves. More than a third of that fat comes from polyunsaturated fatty acids, which support heart health. Research backs this up. One study showed that obese women who ate Brazil nuts had higher levels of good cholesterol and a reduced risk of heart disease. Another study on obese teenagers found that eating Brazil nuts improved blood vessel function and lowered both LDL and triglyceride levels. While more research is still being done, current evidence points to Brazil nuts being a valuable tool for maintaining healthy cholesterol levels and reducing inflammation throughout the body.
Now, let’s talk about selenium—the real star nutrient in Brazil nuts. Selenium is a trace mineral that plays a vital role in thyroid health, immune function, and cell growth. Higher selenium levels are linked to better outcomes for heart disease, infections, pregnancy, infertility, mood disorders, and even certain cancers. It also acts as a key player in the body’s antioxidant systems, supporting DNA repair, metabolism, and hormone balance. Selenium binds with proteins to form selenoproteins, which are enzymes that help reduce inflammation and oxidative stress. Your thyroid, in particular, has the highest concentration of selenium in the body, and it relies on this mineral to produce the T3 hormone and to protect against cellular damage.
If you’re ready to add this underrated nut to your routine, here are a few nutrition tips. When buying Brazil nuts, look for ones that are white beneath the brown skin—discoloration may mean they’ve gone bad. Because of their high fat content, they can go rancid quickly, so store them in an airtight container in the fridge or freezer. Stick to one to three nuts per day to stay within a healthy range and avoid too much selenium, which can cause health issues in excess.
You can toss Brazil nuts into trail mix, blend them into smoothies, chop them for salads or veggie dishes, or even add them to cookies and muffins for a creamy crunch. They’re an easy and delicious way to support heart health, reduce inflammation, and maintain a balanced diet.
As long as you’re not allergic to tree nuts, enjoy the amazing benefits of Brazil nuts. Just two a day can support your heart, thyroid, and overall wellness. So, how are you enjoying your Brazil nuts today? Tell me in the comments—I love hearing your favorite ways to add them into your balanced diet!