The health benefits of Brazil nuts

Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru.

Brazil nuts are similar to other tree nuts in that they contain plant-based protein, healthy unsaturated fats, fiber, vitamins, minerals, and phytochemicals. Τhey are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

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One nut can contain 175% of the RDI. Selenium is an essential trace element that is vital for your immune system, thyroid gland, and cell growth.

Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.


The safe upper intake level for selenium is 400 mcg. It’s important to limit your intake to 1–3 Brazil nuts per day or check how much selenium is in the nuts you buy.

You can enjoy them raw or roasted. Soaking Brazil nuts then dehydrating them is another tasty option that also boosts their health benefit. It can lower the phytic acid levels, allowing for more of their minerals to be absorbed, and it makes the nuts easier to digest.