Native to the Amazon rainforests, the Brazil nut is highly nutritional in a number of ways. Explore this article to know more about the nutrition and health benefits of eating Brazil nuts.

Health Benefits Of Brazil Nuts

The Brazil nut is a South American tree, found in the large forests on the banks of Amazon, Rio Negro and Orinoco. The tree reaches a height of up to 30 to 40 meters, while the trunk is 1 to 2 meters in diameter. The tree is native to Guiana, Brazil, Venezuela, Eastern Columbia, Eastern Peru and Eastern Bolivia. Each year, around 20,000 tons of Brazil nuts are harvested, of which Bolivia accounts for 50%, Brazil 40% and Peru 10%. The nuts are highly nutritious and useful in a number of ailments. Apart from being useful in food, they are employed in various industries, like cosmetics, paints, lubricants, timber, etc. To know more about the health and nutrition benefits of Brazil nuts, along with their nutritional value, explore the article further.
Nutritional Value of Brazil Nuts
Amount of Brazil Nuts: 1 cup
Total Weight of Brazil Nuts: 133 g
19.0 g
4.6 g
4.7 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Fats & Fatty Acids
Total Fat
88.4 g
Saturated Fat
20.1 g
Monounsaturated Fat
32.7 g
Polyunsaturated Fat
27.4 g
Total Omega-3 Fatty Acids
23.9 mg
Total Omega-6 Fatty Acids
27350 mg
Total Carbohydrate
16.3 g
Dietary Fiber
10.0 g
0.3 g
3.1 g
Vitamin C
0.9 mg
Vitamin D (Alpha Tocopherol)
7.6 mg
0.8 mg
0.4 mg
Vitamin B6
0.1 mg
29.3 mcg
Pantothenic Acid
0.2 mg
38.3 mg
0.3 mg
213 mg
3.2 mg
500 mg
967 mg
876 mg
4.0 mg
5.4 mg
2.3 mg
1.6 mg
2550 mcg
Nutritional & Health Benefits Of Eating Brazil Nuts 
  • Brazil nuts contain heart healthy monounsaturated fats that benefit the cholesterol levels.
  • The nuts are one of the best sources of selenium that plays an important antioxidant role in activating the enzymes that detoxify rancid fat in membranes. The human platelets have high concentration of platelets that prevent blood clots.
  • Selenium is important for the body to make glutathione that recycles Vitamin C, which then recharges Vitamin E. By boosting the entire network; selenium gives the body the ammunition to fight diseases.
  • A few Brazil nuts a day, along with a good antioxidant supplement, ensure maximum health benefits.
  • Thyroid depends on selenium to function properly, which is provided by the Brazil nuts. Selenium is a component of the enzyme that converts thyroxine, the less active thyroid enzyme, to the active one, triiodothyronine.
  • Proper selenium intake reduces the risk of breast, prostate, lung, skin and colon cancer.
  • Since Brazil nuts are high in zinc, they provide the adequate amount of the mineral required by the body. Also, they are helpful to people suffering from acrodermatitis enteropathica, a rare inherited disorder that disables the body from absorbing adequate amount of zinc from the diet. 
  • Recommended dosage of selenium is 75 micrograms for men and 55 micrograms for women.
  • Shelled Brazil nuts can be eaten whole as snacks or covered in chocolate as a confection.
  • The nuts can be sliced, chopped or ground and used in sweet and savory dishes like cookies, cakes, salads and stuffing.
  • Due to their similar taste, the nuts can be used in place of macadamia nuts and coconuts in various recipes.
  • To open hard Brazil nut shells, soak them in water and then boil them, to soften the shell.
  • The unshelled nuts can be stored in a cool, dry place for a few months.
  • The shelled nuts should be kept in an airtight container under refrigeration, where they can keep well for several months.

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