Brazil nuts are very nutritious and energy dense. A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients:

• Calories: 187
• Protein: 4.1 grams
• Fat: 19 grams
• Carbs: 3.3 grams
• Fiber: 2.1 grams
• Selenium: 988% of the Reference Daily Intake (RDI)
• Copper: 55% of the RDI
• Magnesium: 33% of the
• Phosphorus: 30% of the RDI
• Manganese: 17% of the RDI
• Zinc: 10.5% of the RDI
• Thiamine: 16% of the RDI
• Vitamin E: 11% of the RDI

Brazil nuts are high in selenium, with 96 mcg, or 175% of the RDI, in just one nut. On average, most other nuts provide less than 1 mcg. Furthermore, they contain more magnesium, copper, and zinc than most other nuts, though the exact levels of these elements vary according to temperature and soil. Finally, Brazil nuts are high in omega-3 fatty acids. Indeed, 36% of the lipids in Brazil nuts are polyunsaturated fatty acids, which have been demonstrated to promote heart function.

Selenium is abundant in Brazil nuts. In fact, they have the highest concentration of this mineral of any nut, with an average of 96 mcg per nut. However, some nuts contain as much as 400 mcg per nut. For adults, the RDI for selenium is 55 mcg per day. As a result, the average Brazil nut contains 175% of the needed amount. Selenium is a trace element that is essential for your body's correct functioning. It is necessary for your thyroid and has an impact on your immune system and cell proliferation. Indeed, increased selenium levels have been related to improved immune function and outcomes in cancer, infections, infertility, pregnancy, heart disease, and mental disorders.

Although selenium shortage is uncommon, many people throughout the world do not get enough selenium to function properly. Suboptimal selenium status, for example, has been discovered in persons throughout Europe, the United Kingdom, and the Middle East. Brazil nuts are a great method to keep or boost your selenium consumption. In fact, one research of 60 adults discovered that eating two Brazil nuts each day was just as beneficial as taking a selenium supplement at increasing selenium levels.

The thyroid gland is a tiny, butterfly-shaped gland located in your throat. It secretes a number of hormones that are necessary for development, metabolism, and temperature regulation. Selenium is abundant in thyroid tissue because it is essential for the creation of the thyroid hormone T3, as well as proteins that protect your thyroid from injury. Selenium deficiency can cause cellular damage, decreased thyroid activity, and autoimmune illnesses such as Hashimoto's thyroiditis and Graves' disease. It may also raise your chances of developing thyroid cancer.

People with low selenium levels had a much higher prevalence of thyroid illnesses, such as hypothyroidism, thyroiditis, and enlarged thyroid, compared to those with normal levels, according to one big study in China. This emphasizes the significance of receiving enough selenium. One Brazil nut per day should provide enough selenium to keep your thyroid functioning properly.

Selenium, in addition to preserving adequate thyroid function, may ease symptoms in persons with thyroid problems. Hashimoto's thyroiditis is an autoimmune illness that gradually destroys thyroid tissue, resulting in hypothyroidism and a variety of symptoms such as fatigue, weight gain, and feeling cold. Several studies have found that taking selenium supplements can improve immunological function and mood in persons with Hashimoto's thyroiditis. However, two additional evaluations determined that there is insufficient information to evaluate selenium's involvement in illness treatment. As a result, more investigation is required.

Meanwhile, Graves' disease is a thyroid ailment in which too much thyroid hormone is generated, resulting in symptoms such as weight loss, weakness, difficulty sleeping, and bulging eyes. Selenium supplementation has been demonstrated in studies to improve thyroid function and postpone the progression of some symptoms in persons with this illness. More research, however, is required. There has been no research on the use of Brazil nuts as a selenium source, particularly in persons with thyroiditis or Graves' disease. Including them in your diet, however, may be a smart method to guarantee that your selenium status is appropriate.

Brazil nuts are high in antioxidants, which are compounds that assist your cells to stay healthy. They accomplish this by battling the damage caused by reactive molecules known as free radicals. Brazil nuts are high in antioxidants such as selenium, vitamin E, and phenols such as gallic acid and ellagic acid. Selenium raises levels of glutathione peroxidase (GPx), an enzyme that helps reduce inflammation and protects your body from oxidative stress, which is an imbalance between antioxidants and free radicals that can cause cellular damage. Brazilian nuts have anti-inflammatory properties in single, big doses as well as modest amounts over time.

A single 20- or 50-gram serving (4 or 10 nuts, respectively) dramatically lowered a variety of inflammatory indicators, including interleukin-6 (IL-6) and tumor necrosis factor-alpha, according to one research of ten persons (TNF-alpha). Another three-month research provided participants with kidney failure with one brazil nut each day. It discovered that their selenium and GPx levels had increased, while their inflammatory indicators and cholesterol levels had fallen dramatically. However, follow-up research found that after patients quit consuming Brazil nuts, these parameters returned to normal. This suggests that to obtain the benefits of Brazil nuts, long-term dietary adjustments are required.

Brazil nuts are high in heart-healthy fatty acids like polyunsaturated fats, as well as antioxidants, minerals, and fiber, all of which may help lessen your risk of heart disease. One study looked at the impact of eating Brazil nuts on cholesterol levels in ten healthy persons. It either gave them 5, 20, or 50 grams of Brazil nuts, or it gave them a placebo. After 9 hours, the groups that got a 20- or 50-gram meal had lower LDL (bad) cholesterol levels and greater HDL (good) cholesterol levels than the groups that received lower dosages. Another study looked at the effects of eating Brazil nuts on obese persons with selenium insufficiency who were receiving kidney disease treatment.

It was discovered that eating Brazil nuts with 290 mcg of selenium per day for 8 weeks dramatically boosted HDL cholesterol levels. Improving your HDL cholesterol levels may lower your chance of developing heart disease. A 16-week trial in obese teenagers found that eating 15-25 grams of Brazil nuts per day enhanced blood vessel function and decreased LDL cholesterol and triglyceride levels. The effects of Brazil nuts on heart health are positive. Nonetheless, further research is needed to establish the ideal dose and which populations may benefit the most.

Brazil nuts are high in ellagic acid and selenium, both of which are beneficial to the brain. Ellagic acid is a polyphenol found in Brazil nuts. It possesses antioxidant and anti-inflammatory qualities that may have antidepressant and protective benefits on your brain. Selenium, as an antioxidant, may also contribute to brain health. For six months, elderly persons with cognitive impairment ate one Brazil nut every day. In addition to having higher selenium levels, they had better verbal fluency and mental function.

Low selenium levels have been linked to neurological illnesses such as Alzheimer's and Parkinson's, thus maintaining appropriate intake is critical. Furthermore, some evidence suggests that selenium supplementation may help mediate a bad mood, which is significantly connected with insufficient selenium intake. However, the findings are contradictory, and more research is required.