Brazil nuts contain beneficial nutrients and minerals, including selenium.

Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavour are typically enjoyed raw or blanched.

Eating Brazil nuts may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.

Brazil nuts are highly valued for their nutritional content, particularly their high levels of selenium, healthy fats, protein, and various minerals. They are often enjoyed as a snack on their own or added to trail mixes. You can even bake with it, as it gives off a rich oily texture. You can also use it as a topping for salads, yoghurt, or desserts.

Here are seven proven health and nutrition benefits of Brazil nuts.

Supports thyroid function

Your thyroid is a small, butterfly-shaped gland that lies in your throat. It secretes several hormones that are essential for growth, metabolism, and body temperature regulation. Thyroid tissue has the highest concentration of selenium, as it’s required for the production of the thyroid hormone T3, as well as proteins that protect your thyroid from damage.

Rich in Selenium

Brazil nuts have a high amount of selenium, a potent antioxidant. It also supports thyroid function and promotes a healthy immune system

Anti-Inflammatory Effects

Any part of the human body can get inflamed due to internal or external injuries. Degenerative inflammation is often caused by accumulated free radicals. Combining selenium, vitamin E, and other antioxidants in Brazil nuts may reduce inflammation. It could lower the risk of arthritis and certain cancers.

Improve Bone Health

Brazil nuts contain essential minerals like magnesium, phosphorus, and copper, which are crucial in maintaining strong bones, preventing osteoporosis, and supporting overall bone health. It is essential for ageing women to consume selenium and bone depletion in women after the age of 30. It is one of the primary health benefits of Brazil nuts.

Good for your heart

The healthy fats in Brazil nuts can help improve the health of your heart. Brazil nuts contain heart-healthy fatty acids, such as polyunsaturated fats, and are rich in antioxidants, minerals, and fibre, all of which may help lower your risk of heart disease.

One study of 10 healthy adults investigated the effects of eating Brazil nuts on cholesterol levels.