Brazil Nuts

About Brazil Nuts

Brazil Nuts are tree nuts that originated in South America.  The biggest exporter of Brazil nuts is actually Bolivia and then Brazil.

Nutrition Benefits of Brazil Nuts

Brazil nuts are 14% protein and 66% fat by weight.  The fat source is comprised of 23% saturated, 38% mono-unsaturated, and 32% poly-unsaturated fats.  Mono-unsaturated and poly-unsaturated fats are commonly referred to as the “healthier fats”.  Poly-unsaturated and mono-unsaturated fats have both been shown to improve blood cholesterol levels.  An an example, Omega-3 is a type of poly-unsaturated fat.

Brazil Nuts are a rich source of Thiamine (B1), vitamin E, Magnesium, Phosphorus, Manganese, Zinc, and especially Selenium.  6 Brazil Nuts contain 774% DV of Selenium!  Selenium has been shown to benefit prostate cancer, HIV, Crohn’s disease, and Thyroid issues.

Nutrition Facts

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Brazil Nuts scores well for 5 health goals

This ingredient was scored for various health goals Learn more.

Recipes using Brazil Nuts

The Research

Thyroid: Score 100


Contains magnesium (94% RDA), which Prevents exercise induced reduction in thyroid hormone. Contains selenium (2739% RDA), which is related to a healthy thyroid. Low selenium levels in the thyroid tissue may increase thyroid cancer risk. Selenium may reduce antithyroid peroxidase antibodies’ levels in patients with Hashimoto disease. In areas with selenium deficiency there is a higher incidence of thyroiditis due to a decreased activity of selenium-dependent glutathione peroxidase activity within thyroid cells. Low serum selenium was associated with a larger thyroid volume and a higher prevalence of thyroid enlargement. Contains zinc (27% RDA). A deficiency may contribute to thyroid cancer and increase thyroid volume. It prevents exercise induced reduction of thyroid hormones and testosterone. Contains Vitamin B1 (41% RDA). B vitamins have a potential association with thyrotoxicosis.

Human Studies:

Asthma: Score 94


Contains magnesium (94% RDA), which reduces hospital admissions and improves lung function in adults with asthma. It also significantly improves severe acute asthma in children. Contains selenium (2739% RDA), which may be a useful adjunct to medication for patients with chronic asthma. Contains zinc (27% RDA), which is beneficial for children with asthma.

Anemia: Score 90

Academic Review:

Contains iron (14% RDA) Contains magnesium (94% RDA), which may be associated with hemolytic anemia.

Cholesterol: Score 90


Brazil nuts may have a beneficial effect on HDL cholesterol.

Animal Studies:

Look Younger: Score 84


Review: They contain a good dietary source of unsaturated fatty acids and antioxidants.

Academic Review:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on This is a website that curates over 25 million different biomedical journals.



What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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