Nuts differ in their nutrient composition, so eating a variety of your favorites will help you get the most benefits. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto, as previously mentioned. Here Elise Mandl, BSc, APD, HealthLine.com, reflects on many of the proven 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 flavor 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.

Here are 7 proven health and nutrition benefits of Brazil nuts.

1. Packed with nutrients

Brazil nuts are very nutritious and energy dense.

A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients (1Trusted Source, 2):

• 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 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 (3).

Additionally, they have higher concentrations of magnesium, copper, and zinc than most other nuts, although the exact amounts of these nutrients can vary depending on climate and soil (3).

Finally, Brazil nuts are an excellent source of healthy fats. In fact, 36% of the fats in Brazil nuts are 37% polyunsaturated fatty acids, a type of fat that has been shown to benefit heart health (1Trusted Source, 4Trusted Source).

2. Rich in selenium

Brazil nuts are a rich source of selenium. In fact, they contain more of this mineral than any other nut with an average of 96 mcg per nut. However, some pack as much as 400 mcg per nut (1Trusted Source, 3).

The RDI for selenium is 55 mcg per day for adults. Thus, the average Brazil nut contains 175% of the required amount of this mineral (1Trusted Source, 2).

Selenium is a trace element that is vital for the proper functioning of your body. It is essential for your thyroid and influences your immune system and cell growth (5Trusted Source).

Indeed, higher levels of selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders (6Trusted Source).

Although selenium deficiency is rare, many people around the world have insufficient selenium intake for optimal functioning. For example, suboptimal selenium status has been found in people throughout Europe, the United Kingdom, and the Middle East (7Trusted Source).

Brazil nuts are a highly effective way to maintain or increase your selenium intake. In fact, one study in 60 people found that eating two Brazil nuts per day was as effective as taking a selenium supplement at raising selenium levels (8Trusted Source).

3. Support thyroid function

Your thyroid is a small, butterfly-shaped gland that lies in your throat. It secretes several hormones that are essential for growth, metabolism, and body temperature regulation.

Thyroid tissue has the highest concentration of selenium, as it’s required for the production of the thyroid hormone T3, as well as proteins that protect your thyroid from damage (9Trusted Source, 10Trusted Source).

Low selenium intake can lead to cellular damage, reduced thyroid activity, and autoimmune disorders like Hashimoto’s thyroiditis and Graves' disease. It may also increase your risk of thyroid cancer (5Trusted Source, 9Trusted Source).

One large study in China showed that people with low selenium levels had a significantly higher prevalence of thyroid disease, such as hypothyroidism, thyroiditis, and an enlarged thyroid, compared to those with normal levels (11Trusted Source).

This highlights the importance of getting adequate selenium intake. Just one Brazil nut per day should deliver enough selenium to maintain proper thyroid function (1Trusted Source).

4. May help those with thyroid disorders

As well as ensuring proper thyroid function, selenium may improve symptoms in people who have disorders of the thyroid.

Hashimoto's thyroiditis is an autoimmune disorder in which the thyroid tissue is gradually destroyed, leading to hypothyroidism and a range of symptoms like fatigue, weight gain, and feeling cold.”

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