Brazil Nuts Health Benefits | Vogue

You’re probably well aware that nuts have exceptional nutritional properties. Almonds, hazelnuts, cashews—they’re all high on the list of nutritionists’ favorite anti-inflammatory foods. That said, it’s entirely possible that you may be missing out on one of the nut world’s most nutrient-packed superstars: Brazil nuts.

Rich in healthy fats, antioxidants, minerals, and vitamins, Brazil nuts—also sometimes called Brazilian nuts—are one of the most nutritious nuts around. Though many people in the United States rarely eat Brazil nuts, they’ve recently started to gain popularity on TikTok thanks to wellness, paleo, and keto influencers who say that eating just a few Brazil nuts a day can improve everything from hair thickness to skin quality.

Here, a look at why you may want to consider adding Brazil nuts to your daily diet, too—with advice on exactly how many you should eat each day to get the maximum health benefits. (Spoiler: no more than a few!)

What are Brazil nuts?

Brazil nuts are actually the large seeds of the Bertholletia excelsa, a tree native to the Amazon rainforest. This super tall tree—which can reach heights of up to 165 feet—grows in South American countries such as Peru, Ecuador, Colombia, Venezuela, and, of course, Brazil. Most of the Brazil nuts we eat, however, come from Bolivia, one of the world’s largest Brazil nut exporters. Fun fact: the seeds actually grow in a coconut-like fruit and are extracted and dried before being sold. They even have a buttery flavor and dense texture similar to coconut.

Brazil nuts aren’t just nutritious—they may also be helpful in terms of environmental sustainability. With the Amazon forest increasingly under the threat of deforestation, the increasing global demand for Brazil nuts has the potential to incentivize local communities to keep the trees protected and alive. Something to think about next time you’re debating between buying almonds (which create significant environmental impact) and Brazil nuts at the grocery store.

The health benefits of Brazil nuts

Brazil nuts are very high in selenium, a trace mineral which some studies show regulates metabolism and may help maintain a healthy weight by helping to burn fat, increase lean muscle mass, and improve blood sugar levels. Selenium also supports a ton of other functions, including but not limited to thyroid health, the immune system, brain health, and heart health. It has been shown to support fertility and mood, and even protect against certain cancers. Eating just one Brazil nut contains more than enough selenium to meet the daily recommended requirement of 55 mcg.

Brazil nuts also contain nutrients like vitamin E, vitamin B6, zinc, and omega 3 and 6—all of which support healthy, glowing skin. They also contain minerals like magnesium, which regulates melatonin to promote a peaceful night’s sleep and support bone health; as well as powerful antioxidants such as ellagic acid, which is beneficial for brain cells and keeping neurodegenerative diseases at bay.