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Health Benefits Of Brazil Nuts

Posted by Manuela Boyle on 1 January 2023
Health Benefits Of Brazil Nuts

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.

These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.

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 very nutritious and energy dense.

A 28-gram serving of Brazil nuts contains the following nutrients:

Calories: 187
Protein: 4.1 grams
Fat: 19 grams
Carbs: 3.3 grams
Fibre: 2.1 grams
Selenium: 989% daily value (DV)
Copper: 55% DV
Magnesium: 25% DV
Phosphorus: 16% DV
Manganese: 15% DV
Zinc: 10% DV
Thiamine: 15% DV
Vitamin E: 11% DV

Brazil nuts are rich in selenium, with just one nut containing 96 mcg, or 175% of the RDI. Most other nuts provide less than 1 mcg, on average.Selenium increases levels of an enzyme known as glutathione peroxidase (GPx), which helps reduce inflammation and protect your body from oxidative stress — an imbalance between antioxidants and free radicals that can lead to cellular damage.

Additionally, they have higher concentrations of magnesium, copper, and zinc, although the exact amounts of these nutrients can vary depending on climate and soil. Finally, Brazil nuts are an excellent source of healthy fats. In fact, 36% of the fats in Brazil nuts are polyunsaturated fatty acids, a type of fat that has been shown to benefit heart health.

Brazil nuts are rich in antioxidants, which are substances that help keep your cells healthy. They do this by combating damage caused by reactive molecules called free radicals.




Author:Manuela Boyle
Tags:NewsCancerBlogsPersonalised DietsPersonalised Diests and Weight Management


  • The Institute for Functional Medicine
  • Society for Integrative Oncology
  • Naturopaths and Herbalists Association of Australia
  • Australian Traditional-Medicine Society
  • British Naturopathic Association