Brazil nuts are best known for their large size, with most nuts averaging up to two inches long.

These nuts provide a variety of minerals, amino acids, dietary fiber, protein, and tocopherols. They also contain 19 grams of fat per ounce (about six nuts), 37% of which is from heart-healthy polyunsaturated fatty acids.¹

With a nutrient profile like this, it’s hardly surprising that consuming more than three servings of Brazil nuts per week has been associated with a reduced risk of cardiovascular, cancer, and overall mortality.²

Human studies have shown that consuming 15-50 grams of Brazil nuts per day may favorably modify lipid profiles. This is likely due to their higher levels of unsaturated fatty acids.^3,4 However, further clinical trials are needed to confirm these benefits.

A pilot trial found that daily consumption of one Brazil nut for six months improved selenium levels, antioxidant activity, and certain cognitive functions in older adults with mild cognitive impairment. Compared to those in the control group, the people consuming Brazil nuts experienced improvements in verbal fluency (the ability to quickly produce words) and in constructional praxis (the ability to manipulate spatial patterns, as in drawing or handwriting).⁵

Eating Brazil nuts could also help combat two factors associated with obesity: inflammation and intestinal permeability.

A study found that incorporating 8 grams of Brazil nuts (about 1-2 nuts) per day into an energy-restricted diet for eight weeks significantly reduced inflammatory markers and improved intestinal permeability in women with overweight or obesity, compared to a nut-free control group. These benefits were linked to increased selenium content of the nut.⁶

Brazil nuts are nutrient powerhouses, but it is important to eat them in moderation because of the potential for nutrient imbalances.

References

1. Available at: https://nuthealth.org/nut-facts/brazil-nuts/. Accessed March 31, 2025.
2. Ferrari CKB. Anti-atherosclerotic and cardiovascular protective benefits of Brazilian nuts. Front Biosci (Schol Ed). 2020 Jan 1;12(1):38-56.
3. Colpo E, Vilanova CD, Brenner Reetz LG, et al. A single consumption of high amounts of the Brazil nuts improves lipid profile of healthy volunteers. J Nutr Metab. 2013;2013:653185.
4. Maranhao PA, Kraemer-Aguiar LG, de Oliveira CL, et al. Brazil nuts intake improves lipid profile, oxidative stress and microvascular function in obese adolescents: a randomized controlled trial. Nutr Metab (Lond). 2011 May 28;8(1):32.
5. Rita Cardoso B, Apolinario D, da Silva Bandeira V, et al. Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. Eur J Nutr. 2016 Feb;55(1):107-16.
6. Silveira BKS, Silva AD, Rocha D, et al. Brazil Nut (Bertholletia excelsa H.B.K.) Consumption in Energy-Restricted Intervention Decreases Proinflammatory Markers and Intestinal Permeability of Women with Overweight/Obesity: A Controlled Trial (Brazilian Nuts Study). J Nutr. 2024 Sep;154(9):2670-9.