They’re not just the oddly shaped nuts in your trail mix—Brazil nuts are the underrated VIP’s of the snack world, quietly packed with powerful nutrients and a few surprises you probably didn’t see coming.
For starters, Brazil nuts are the richest natural source of selenium, a mineral your body needs in trace amounts but plays a massive role in everything from immune support to mood regulation, according to Healthline. Just one Brazil nut is said to provide more than 100% of your daily recommended selenium intake. Yes—just one! So, no need to snack on a handful unless you’re aiming for superhero selenium status.
What’s more, these nuts are loaded with healthy fats, magnesium, and antioxidants, making them heart-friendly and skin-glow-worthy, as Medical News Today notes. The publication also reports that Brazil nuts may help lower inflammation, improve thyroid function, and even support brain health. Basically, they’re like nature’s tiny wellness capsules.
However, here’s the twist—too much of a good thing can be… too much. Consuming Brazil nuts in large quantities can actually lead to selenium toxicity, a condition that may cause nausea, hair loss, or even nerve damage over time, according to HealthShots. So, think of them like a treat, not a buffet.
The above source also explains that Brazil nuts aren’t technically nuts—they’re seeds, and they grow inside a coconut-like shell the size of a baseball, which drops from trees towering over 50 metres high in the Amazon rainforest. Talk about dramatic entrances.
So next time you reach for a snack, give these humble powerhouse seeds the credit they deserve. With just one or two a day, Brazil nuts might be the smallest—but mightiest—addition to your daily health routine. Just don’t go nuts with them.
Also see: Here’s a list of hearty meals to enjoy this winter
