Probably most well-known as a wellspring of selenium, Brazil nuts also bring a host of other health benefits to the table. Their dark-brown, angular shell may be hard to crack, but their nutrition content certainly isn’t. Just one of these earthy, rich nuts offers 160 percent of US Recommended Daily Allowance (RDA) of selenium, while abounding with phenolic compounds, flavanoids, vitamins and minerals. Due to their varied nutrient content, Brazil nuts have been found to promote health in many ways, from cholesterol-lowering effects to cancer prevention. (Source)
Brazil Nuts for Selenium
Brazil nuts are the highest known source of selenium, a mineral that has been associated with thyroid and immune health, and that has been found to have anti-proliferative effects on certain types of cancer. (Source) One study found selenium to induce apoptosis and cell growth inhibition in prostate cancer cell lines. (Source) Selenium has also been associated with psychological health, as several studies have found a positive correlation between selenium intake and mood elevation. (Source)
Brazil Nuts for Cancer Prevention and Treatment
Brazil nuts have also been found to have preventative effects on breast cancer due to their selenium content, as was documented by one study. In the study, rats were given doses of Brazil nuts, and a dose‐dependent inhibitory response of breast cancer was observed. (Source)
Brazil Nuts for Inflammation
Brazil nuts have been found to have anti-inflammatory effects, which have been found to have effects on different parts of the body. One study found Brazil nut consumption to significantly reduce long-term inflammatory markers. While more research on these long-term effects is needed, scientific evidence exists on specific anti-inflammatory benefits of Brazil nuts. (Source)
Brazil Nuts for Kidney Health
The anti-inflammatory effects of Brazil nuts have also been found to have positive implications on kidney health. In one study with hemodialysis patients, Brazil nut supplementation was evaluated for its anti-inflammatory and anti-oxidative effects in the patients. Consumption of one Brazil nut per day for 3 months was found to improve antioxidant defenses while reducing inflammation, oxidative stress and the risk of atherogenesis. (Source)
Brazil Nuts for Mental Health
Due to their high selenium content, Brazil nuts have been associated with improvements in cognitive function. One study investigated the antioxidative effects of Brazil nuts on patients with mild cognitive impairment, and found Brazil nut consumption to restore selenium deficiency and improve cognitive performance, which suggests a potential role of Brazil nuts in improving cognitive health. (Source)
Brazil Nuts for Cardiovascular Health
Brazil nuts have been associated with improvements in cardiovascular health. One study found Brazil nut supplementation to improve lipid profiles in healthy individuals. (Source) In a another study, individuals with dyslipedemia and hypertension saw an improvement in antioxidant status, with a reduction in LDL oxidation, after consuming Brazil nuts for several weeks. (Source)
NUTRITIONAL PROFILE
Brazil nuts, 1 ounce (28g)
Calories: 184
Total Fat: 19g
Saturated Fat: 4g
Total Omega-3 Fatty Acids: 5mg
Total Omega-6 Fatty Acids: 5758mg
Total Carbohydrate: 3g
Dietary Fiber: 2g
Sugars: 1g
Protein: 4g
Vitamin E: 8% Daily Value
Thiamin: 12%
Folate: 2%
Calcium: 4%
Iron: 4%
Magnesium: 26%
Phosphorous: 20%
Zinc: 8%
Copper: 24%
Manganese: 17%
Selenium: 767%