The Brazil nut is grown in the northern part of South America. The largest production of Brazil nuts occurs in Bolivia and Brazil. This three-sided nut has a hard, woody shell that is a noticeable contrast to the soft, smooth-textured nut you’ll find inside the shell. Brazil nuts have a creaminess that is complemented by its rich buttery texture. You’ll find this nut on the list of top 5 healthiest nuts. It earns that ranking because of its nutritional content and the many health benefits it provides.


Brazil nuts are one of the greatest natural sources of the mineral selenium. All you need is one Brazil nut a day to acquire an adequate amount of selenium to provide important health benefits. Selenium supports fertility and reproduction, the thyroid, the immune system, heart health and metabolism. Selenium is credited with being one of the most vital antioxidants for maintaining good overall health.

Nutritional Information

To support healthy bones and teeth, you need an adequate amount of phosphorus in your diet. Brazil nuts are an excellent source of phosphorous. These uniquely shaped nuts are also a good source of magnesium, zinc, Vitamin B1 and Vitamin E. You can also get a portion of the daily recommended amount of calcium, iron, folic acid and protein when you incorporate Brazil nuts into your diet. At a glance, you might be concerned about fats content in these nuts. The good thing is the fats are polyunsaturated and monounsaturated fats which are referred to as “good” fats. Sometimes, what’s missing from a nutrition value list is just as important as what’s listed. Brazil nuts have no cholesterol and they meet the requirement to be considered sodium-free.

Health Benefits

Adding brazil nuts to your diet can make a noticeable difference in your outward appearance. This beneficial nut has anti-inflammatory properties that can aid in the treatment of acne. The zinc content of the Brazil nut is sufficient enough to help flush toxins from your body that can trigger an occurrence of acne. These nuts contain Vitamin E which promotes healthy, youthful-looking skin. The selenium and fatty acids found in Brazil nuts help support healthy hair. Those same fatty acids that keep your hair healthy and shiny also support cardiovascular health. It’s almost impossible to avoid coming into contact with people who have a cold. The many nutrients in Brazil nuts boost your immune system and help protect you from getting a cold. This amazing nut provides benefits to your skeletal system, muscles and digestive system. A Brazil nut contains the nutrient Thiamin. Thiamin supports the nervous system and helps prevent depression. It may also help prevent age-related memory loss or Alzheimer’s disease.

Special Diets

Finding snacks that are acceptable for special diets can be challenging. If you’ve committed to eating a low carbohydrate diet, Brazil nuts can be on your acceptable food list. Over half of the carbohydrates in these nuts come from fiber. There are approximately 186 calories in a 1-ounce serving of Brazil nuts. That calorie count shouldn’t prohibit you from including this nut in your choice of snack foods for a weight loss diet. Making it a part of your diet plan assures you get the many nutritional benefits this nut provides. You can easily burn off the calories by incorporating an exercise such as walking or jogging into your daily routine.

As with many things in life, especially in the food category, moderation is a key factor in gaining the most overall benefit from brazil nuts. There are 6 to 8 Brazil nuts in an ounce. Eating ½ ounce per day will supply the beneficial vitamins and minerals you need to reap the health benefits this nut provides.