Brazil Nuts: 9 Health Benefits You Need to Know

With the rise of health consciousness, more and more people are including nutritious foods in their diet. Brazil nuts are becoming a favorite for their beneficial benefits: regulating the thyroid, fighting inflammation and improving your heart, brain and immune system.

What are Brazil nuts?

Brazil nuts are tree nuts grown in the Amazon rainforest in Peru, Brazil and Bolivia. In addition to having a buttery, smooth texture, their nutty flavor can be enjoyed raw or blanched. Nutritious and energy-rich, these nuts are one of the most concentrated dietary sources of the mineral selenium.

People enjoy Brazil nuts with milk, yogurt or even mixed with fruit. Given their dense nutritional profile – rich in protein, fiber, vitamins and minerals, it is wise to limit consumption to a small, recommended amount per day for optimal benefits and to avoid potential drawbacks.

Health Shots contacted nutritionist Dr. Ushakiran Sisodia from Nanavati Max Super Specialty Hospital to know the health benefits of Brazil nuts.

9 Amazing Health Benefits of Brazil Nuts

Add Brazil nuts to your diet for these health benefits.

1. Reduced inflammation

“Regular consumption of Brazil nuts boosts immunity, which proves to be beneficial for people who suffer from frequent coughs and colds. Inflammation is the body’s natural response to injury or infection, and chronic inflammation can lead to several health problems. The nutrients in Brazil nuts help control this inflammation and prevent serious health problems,” says the expert.

2. Improved heart health

They provide good quality monounsaturated fats that help maintain cholesterol levels. These fats are known to lower bad LDL cholesterol and increase good HDL cholesterol, potentially reducing the risk of heart disease.

Select topics you are interested in and let us customize your feed.


Brazil nuts are good for your heart. Image courtesy: Adobe Stock

3. Weight management

Brazil nuts are rich in calories and can aid in healthy weight gain, boosting self-confidence in underweight people. Although they can provide essential fats and calories, it is important to discuss these with your fitness coaches or professional nutritionists before consuming them in larger quantities. It is ideal to maintain moderation and make them part of your healthy diet.

Control your weight with Brazil nuts
Control your weight with Brazil nuts. Image courtesy: Adobe Stock

4. High dietary fiber

Brazil nuts, in moderate amounts, can ensure regular bowel movements and promote digestion. Dietary fiber acts as a bulk laxative, which helps prevent constipation and other digestive disorders such as irritable bowel syndrome.

5. Rich in antioxidants

According to the expert: “Brazil nuts fight free radicals and promote anti-aging benefits. Free radicals can cause oxidative stress, which can lead to premature aging and various diseases. Antioxidants neutralize these harmful molecules.”

Also read: From berries to nuts: superfoods you need for strong joints and cartilage

6. Good source of fat

Brazil nuts have a healthy fat content and can become part of your daily diet in specific amounts. Including sources of healthy fats in the diet can support brain function, hormone production and the absorption of fat-soluble vitamins.

7. Mineral rich

“Brazil nuts optimize your nutritional intake and help regulate blood sugar levels. Minerals like magnesium and zinc found in Brazil nuts play a crucial role in various metabolic processes and help maintain glucose homeostasis,” adds Dr. Sisodia.

8. Thyroid function

As a natural source of selenium, Brazil nuts play a key role in maintaining a healthy thyroid. Selenium is an essential component of certain enzymes required for the synthesis and metabolism of thyroid hormones.

9. Skin health

The high content of zinc and vitamins E and C can contribute to radiant skin. These nutrients aid in collagen production and wound healing and protect against UV damage, keeping skin youthful and resilient.

Leave a Comment