Brazil nuts are high in vitamins, minerals, fiber, healthy fats, and antioxidants, making them a nutritional powerhouse. They’re especially the most concentrated dietary sources of selenium, with just one nut containing 70 to 90 micrograms of selenium, or 163% of the RDI. Most other nuts provide less than 1 mcg on average. This trace mineral plays a key role in many bodily processes, such as the production of active thyroid hormones, immune system functioning, DNA production, cognitive health, defending the body against infection, and protecting the body from free radicals, which are unstable atoms that can damage cells, causing illness and aging.
Selenium is an essential component of various enzymes and proteins that performs several functions in normal health and metabolism. Selenoproteins have an important role in skeletal muscle regeneration, cell maintenance, oxidative and calcium homeostasis, thyroid hormone metabolism, and immune responses. Iodothyronine deiodinases that convert inactive thyroxine (T4) to active thyroid hormone, triiodothyronine (T3), are selenium-dependent.
A lack of selenium has been linked to cardiovascular disease, infertility, myodegenerative diseases, a weakened immune system, cognitive decline, susceptibility to viral infections, and an increased risk of cancer. While a lack of selenium can cause serious health problems, an excess of selenium can also be toxic.
They also have higher concentrations of calcium, copper, magnesium, and zinc than most other nuts and are a good source of healthy fats. Consuming monounsaturated and polyunsaturated fats instead of saturated and trans fats helps improve cholesterol levels, lowering the risk of heart disease and stroke, according to the American Heart Association.
Brazil nuts are generally safe to eat. If you consume too many of them or combine them with selenium supplements, you may develop selenosis, which can cause symptoms such as hair loss and brittle nails in some people. To avoid selenium toxicity, limit your consumption of Brazil nuts to a few times per week.
Brazil Nuts Nutrition Facts
100 grams of Brazil nuts provides 659 calories, 14.3 g protein, 11.7 g carbohydrates, 2.33g sugar (naturally occurring), 7.5g fiber, and 67.1g fat. They are also high in selenium, calcium zinc, iron, copper, manganese, potassium, phosphorus, magnesium, B vitamins, and vitamin E
According to the USDA, 100g of dried Brazil nuts has the following nutritional value:
- Water: 3.42 g
- Energy: 659 kcal
- Protein: 14.3 g
- Total Fat: 67.1 g
- Carbohydrate: 11.7 g
- Dietary Fiber: 7.5 g
- Calcium: 160 mg
- Vitamin C: 0.7 mg
- Vitamin E: 5.65 mg
- Selenium: 1920 µg
- Iron: 2.43 mg
- Zinc: 4.06 mg
- Copper: 1.74 mg
- Manganese: 1.22 mg
- Thiamin: 0.617 mg
- Riboflavin: 0.035 mg
- Niacin: 0.295 mg
- Pantothenic acid: 0.184 mg
- Vitamin B-6: 0.101 mg
- Betaine: 0.4 mg
- Folate, total: 22 µg
- Choline: 28.8 mg
- Magnesium: 376 mg
- Phosphorus: 725 mg
- Potassium: 659 mg
- Sodium: 3 mg
Health Benefits of Brazil Nuts
Brazil nuts can help your health in a variety of ways, including reducing inflammation, boosting your immune system, supporting brain function, and improving thyroid function and heart health.
Prevent Cancer
Due to selenium’s ability to reduce oxidative stress, boost the immune system, reduce DNA damage and oxidative stress, it may help reduce the risk of certain cancers. Epidemiological studies have found a link between low selenium levels and an increased risk of bladder, colorectal, esophageal, gastric, lung, prostate, and skin cancer. A Cochrane review of selenium and cancer prevention studies found a 31% reduced risk of cancer development, a 45% decrease in cancer mortality rate, a 33% reduction in the risk of bladder cancer, and a 22% lower risk of prostate cancer development in men.
Improve Thyroid Function
The thyroid gland needs selenium to function properly. Thyroid tissue has the highest concentration of selenium of any organ in the body. This important mineral protects the thyroid from oxidative damage and is required for thyroid hormone synthesis. Selenium deficiency can lead to autoimmune thyroid conditions such as Hashimoto’s disease and Graves’ disease. Both of these disorders cause the body to produce antibodies that attack the thyroid gland, resulting in overactive thyroid (hyperthyroidism) or underactive thyroid (hypothyroidism).
Strengthen The Heart
Brazil nuts contain polyunsaturated and monounsaturated fatty acids, which can reduce bad cholesterol levels in your blood, lowering your risk of heart disease and stroke. Foods high in polyunsaturated fats also provide vitamin E, an antioxidant vitamin that may help prevent coronary heart disease, support immune function, reduce inflammation, promote eye health, and lower cancer risk. Brazil nuts’ palmitoleic acid and oleic acid have been linked to a balanced cholesterol profile and improved heart health by removing dangerous omega-6 fatty acids from the body. According to one study, consuming a single serving of Brazil nuts is enough to improve the lipid profile of healthy volunteers (lowered LDL-c and raised HDL-c).
Reduce Inflammation
Brazil nuts are rich in antioxidants, such as selenium, vitamin E, and phenols, which help keep your cells healthy by fighting damage caused by reactive molecules known as free radicals. A growing body of evidence suggests a link between inflammation and a variety of chronic health conditions, including asthma, cancer, cardiovascular disease, diabetes, inflammatory bowel disease, kidney disease, and rheumatoid arthritis. A study looked at the effects of eating one Brazil nut per day on the health of hemodialysis patients. After three months, the researchers noticed a decrease in inflammation and oxidative stress markers.