Most of us are familiar with almonds, walnuts, and cashews as the usual stars of the nut family. But have you ever come across the Brazil nut? While not as common in Malaysia, this large, creamy nut is often considered one of the most nutrient-dense foods in the world.
Packed with healthy fats, protein, and an exceptionally high amount of selenium, Brazil nuts are a hidden gem in the world of superfoods that deserve a place in your pantry. Let’s delve into what makes this nut special.
What are Brazil nuts?
Brazil nuts are a type of nut from the Brazil nut tree, a towering giant that grows only in the Amazon rainforest, and are known to live for hundreds of years. Each fruit pod can weigh up to 2 kg and houses the large, crescent-shaped nuts inside, which boast a rich, creamy, and slightly earthy taste.
Historically, these nuts were consumed by indigenous communities for their nutritional value and medicinal properties. Today, Brazil nuts are enjoyed worldwide, too, for their unique nutrient profile and potential health benefits.
Benefits of Brazil nuts
Nutritionally, Brazil nuts are a good source of:
- Selenium (among the highest natural food sources)
- Healthy fats (monounsaturated and polyunsaturated)
- Protein and fibre
- Vitamin E, magnesium, zinc, and calcium
With these nutrients, there are several health benefits to be enjoyed by adding Brazil nuts to your diet:
1. Supports thyroid function
Selenium plays an essential role in producing and regulating thyroid hormones, which influence metabolism, energy levels, and growth. Research suggests that selenium deficiency may contribute to the onset of thyroid disorders like hypothyroidism and autoimmune thyroid diseases.
The good thing is, just one to two Brazil nuts a day can provide your body’s daily selenium needs.
2. Boosts immunity and reduces inflammation
Brazil nuts’ selenium content helps reduce oxidative stress and chronic inflammation, both of which are linked to conditions like cancer and heart disease.
Also, according to research, inadequate selenium levels can lead to immune system dysfunction, lowering our immune responses against infections. With Brazil nuts’ high selenium content, it may be beneficial in supporting immunity.
3. Promotes heart health
The combination of healthy fats, fibre, and antioxidants in Brazil nuts can support cardiovascular health by lowering oxidative stress and improving cholesterol balance.
Studies have shown that moderate nut consumption can improve lipid profiles and lower cardiovascular risk. Combined with their fibre content, Brazil nuts can be a heart-healthy snack choice.
4. Nourishes skin and hair
The selenium and vitamin E content in Brazil nuts helps protect skin cells from premature ageing while supporting collagen production. By incorporating them into your diet, you can maintain skin elasticity, reduce wrinkles, and strengthen hair follicles naturally.
5. Provides plant-based fibre and protein
A small serving of Brazil nuts offers both protein and fibre, helping you feel fuller for longer while supporting digestive health. Fibre feeds beneficial gut bacteria and aids digestion, while protein helps sustain energy levels and muscle repair, making Brazil nuts an excellent snack for daily wellness.
Ways to enjoy Brazil nuts
Brazil nuts are delicious on their own, but they can also be enjoyed in many ways:
- Snack on them raw or lightly roasted.
- Chop and sprinkle them over salads, smoothie bowls, or yoghurt.
- Blend into nut butters for a creamy spread.
- Add to baked goods like cookies or banana bread for a crunchy twist.
- Mix into trail mixes with other nuts, such as almonds or cashews.
Their rich, creamy flavour with a hint of earthiness pairs well in both savoury and sweet recipes, making them great in granola, energy bars, and even pesto.
How many Brazil nuts can you take per day?
While Brazil nuts are highly nutritious, their high selenium content means you should limit how many you eat per day. This is because too much selenium can lead to a condition known as selenosis, which causes symptoms like hair loss, fatigue, and digestive upset.
-
Recommended intake: 1–2 Brazil nuts per day is generally enough to meet your selenium needs (55 mcg for adults).
- Why moderation matters: Just one nut can contain 68–91 mcg of selenium, making overconsumption easy if eaten by the handful.
As such, enjoying Brazil nuts in moderation is the safest way to reap their benefits.
Enjoy the goodness of Brazil nuts with Mahnaz Food!
With its rich nutrient profile and creamy texture, Brazil nuts are a great snack choice and even a wellness booster. Although they’re not the most common choice, this superfood is a valuable addition to any healthy diet when enjoyed in moderation.
If you’re eager to enjoy these awesome nuts, come and shop for premium-quality Brazil nuts in Malaysia at Mahnaz Food! As part of our collection of healthy nuts in Malaysia, our Brazil nuts pack a rich, creamy flavour along with plentiful nutrients for wholesome goodness you’ll enjoy. Snack with one of the world’s most nutrient-dense nuts today!