The Benefits of Brazil Nuts—and the Best Ways to Eat Them

In the U.S., nuts like peanuts, almonds, and cashews are common, but it might be time to add Brazil nuts to your pantry. Known for their high content of essential nutrients, Brazil nuts benefit myriad areas of health, making them a worthwhile addition to your diet. What's more, the nuts are delightfully versatile, as they boast a buttery texture and mild sweetness that works well in sweet and savory recipes alike.

If you're unfamiliar with Brazil nuts, they're the edible seeds of Bertholletia excelsa, a large South American tree native to the Amazon rainforest. The nuts also grow in round pods, which hold 18 to 24 nuts each. While you're unlikely to find Brazil nuts in store-bought mixes or granola, they're often sold on their own in the U.S., particularly in health food stores. Consider picking some up during your next shopping trip, so you can enjoy the benefits of Brazil nuts, as outlined by a dietitian.

Brazil Nut Nutrition

Brazil nuts, like other nuts, are packed with impressive health benefits. These are the main ones:

Lowers Disease Risk

Oxidative stress and inflammation can damage healthy cells, potentially increasing the risk of disease. However, Brazil nuts contain nutrients that fight both processes, making them excellent for staying healthy.

For starters, "Brazil nuts are chock full of antioxidants, including selenium, vitamin E, and phenols,” shares Amy Moyer, M.Ed., RDN, LDN, CCMS, registered dietitian and assistant professor at the University of North Carolina at Greensboro. Antioxidants work by reducing free radicals, or the harmful molecules behind oxidative stress. Additionally, Brazil nuts contain monounsaturated ("good") fats, which have anti-inflammatory effects. Even the selenium in Brazil nuts reduces inflammation, further enhancing the food's anti-inflammatory properties.

Protects the Heart

Brazil nuts, like other nuts, are good for the heart. According to Moyer, their monounsaturated fats help reduce LDL ("bad") cholesterol. This can keep your heart healthy, as high LDL cholesterol levels
increase the risk of heart disease and stroke. The nuts also contain fiber, a type of carbohydrate that has a similar lowering effect on high cholesterol.

Promotes Bone Health

"Brazil nuts also contain calcium and magnesium, both of which are vital for bone health," explains Moyer. More specifically, calcium gives structure to bone, while magnesium supports bone development.

Supports Thyroid Function

As a rich source of selenium, Brazil nuts are beneficial for thyroid function. Selenium is needed to make thyroid hormones, which affect many processes like metabolism and body temperature.

Helps Sleep

The selenium and magnesium in Brazil nuts can promote restful sleep. As an antioxidant, selenium reduces oxidative stress, which can negatively affect sleep. Meanwhile, magnesium relaxes muscles, helping you feel calm before bed.

Potential Risks of Brazil Nuts

Because Brazil nuts are so high in selenium, it's crucial to eat them in moderation to avoid selenium toxicity. For context, "only one nut will provide 96 micrograms [of selenium], which is almost double the recommended daily allowance of 55 micrograms per day for most adults over the age of 19," says Moyer. The recommended daily intake is one to three nuts, though you might be able to eat more or less depending on your medical history.

How to Buy Brazil Nuts

"Fresh Brazil nuts will look plump, slightly pale, and whole," says Richard LaMarita, chef-instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. "If they're shriveled, yellowing in color, or have a bitter or moldy aroma and taste, they're not fresh and could be rancid." Also, they should feel firm and, if shelled, have a deep brown skin.

How to Eat Brazil Nuts

Brazil nuts are mild in flavor, with a bit of sweetness, says LaMarita. They also have a delightful crunchy texture, sometimes described as woody or buttery, he adds. Brazil nuts are often compared to macadamia nuts, as they share similar oily and crunchy textures, notes LaMarita.

Complementary Flavors

The earthy, mildly sweet flavor of Brazil nuts makes them a versatile ingredient in the kitchen. Use them to balance the savory and spicy notes of dishes like tacos, ceviche, salads, pesto, or curry, recommends LaMarita. In the sweet department, the earthiness of Brazil nuts will complement baked goods such as scones, muffins, brownies, or banana breads. They also work well on top of ice cream, much like other types of nuts. Another idea is to "mix them with fruit salads with pineapple and mango," says LaMarita. Brazil nuts "go particularly well with tropical flavors as they grow
in similar regions," he notes.

On Roasted Vegetables

The next time you're roasting vegetables such as broccoli, cauliflower, or carrots, garnish them with chopped, roasted Brazil nuts, suggests LaMarita. You can also sauté the nuts in extra-virgin olive oil. Both options will provide a satisfying crunch that will pair beautifully with the tenderness of roasted vegetables.   

In Pancakes

To give your pancakes a tropical spin, reach for Brazil nuts. After pouring the pancake batter into a skillet, add dried pineapple, shredded coconut, and chopped Brazil nuts, suggests LaMarita.

Tossed In Granola

Switch up your homemade granola by adding chopped Brazil nuts to the mix. And, if you enjoy making granola bars, try incorporating pieces of Brazil nuts.

Blended In Smoothies

Brazil nuts also work well in smoothies, where they'll add protein and healthy fats. To ensure a smooth blend, be sure to soak them in water for 10 minutes first, suggests LaMarita. Try blending them with "frozen passion fruit, hemp seeds, cashew milk, banana, and maple syrup," per LaMarita.