From pistachios and macadamias to the much-loved almond, there’s nothing like a handful of nuts to give you an extra boost during your mid-afternoon slump. But there are some varieties that receive a lot less attention than they should – one of those being the humble brazil nut.

Brazil nuts are gaining attention on TikTok at the moment, thanks to a plethora of experts and foodies shouting about their nutritional benefits. But eating them isn’t as straightforward as other nuts, as consuming too many can have a negative and potentially toxic effect on the body.

That doesn’t mean you should avoid brazil nuts altogether. You just need to know how to go about adding them into your diet safely and effectively – and that’s where this article comes in. 

To find out more about this underrated nut, we asked Kyle Crowley, nutrition expert at Protein Works, to talk us through the main benefits associated with brazil nuts, as well as how to consume them in a healthy way. Here’s what he had to say. 

Despite their underrated nature, brazil nuts can offer a whole host of benefits for the body and mind. This is especially true for women and people with thyroid issues, Crowley says. Keep reading to check out just a few of the benefits that can come from eating brazil nuts.

1. They’re high in selenium

Humans only need a very small amount of selenium compared to other minerals, but it’s still important. For example, it helps to support the healthy functioning of your metabolism, immune system and thyroid system – all of which play a key role in our overall health.

It’s also an essential mineral, which means we can only get it through our diet. And that’s what makes brazil nuts such a nutritious snack. 

Their high selenium content makes brazil nuts particularly beneficial for women and people with thyroid conditions, Crowley explains. “Selenium helps with the production of thyroid hormones and also helps to protect the thyroid gland from damage,” he says.

“Again, this is particularly important for women as thyroid hormones play an essential role in regulating a woman’s reproductive system as well as the menstrual cycle too.” 

2. They contain heart-healthy substances

As well as being a fantastic source of protein, brazil nuts contain high levels of monounsaturated fats, also known as ‘healthy fats’.

These fats – which you’ll also find in olive oil, avocados and fish – can help to improve cholesterol levels (and therefore reduce your risk of heart disease).

Brazil nuts are also a source of dietary fibre, the consumption of which has also been linked to lower blood cholesterol levels and less risk of heart disease and other conditions such as strokes and type two diabetes. 

3. They’re a good source of vitamin E and magnesium 

Brazil nuts may be known as good sources of selenium but they’re also rich in a number of other minerals and vitamins, including vitamin E and magnesium.

Again, Crowley explains, this makes brazil nuts a fantastic dietary addition for women – particularly those dealing with menopausal symptoms.

“One of the main reasons why brazil nuts may be particularly beneficial for women is because they are mineral and vitamin dense,” he says. “Both magnesium and vitamin E have been found to help reduce symptoms of menstrual cramps as well as relieve menopausal symptoms like hot flushes and mood swings.” 

4. They’re rich in antioxidants

Brazil nuts are rich in antioxidants – aka the substances that help to keep your cells healthy by combatting the damage in our cells caused by free radicals.

Those antioxidants include the vitamins and minerals mentioned above (selenium and vitamin E) as well as a polyphenol known as ellagic acid.

As well as functioning as an antioxidant, ellagic acid has also been shown to have anti-inflammatory properties and can potentially help to regulate immune function.  

Of course, people with tree nut allergies won’t be able to consume brazil nuts, and even those without allergies should limit the number of brazil nuts they eat daily.

The recommend intake of brazil nuts is one or two per day to ensure the amount of selenium in the body doesn’t exceed healthy levels. “Exceeding one or two brazil nuts per day can lead to bad breath, diarrhoea, fatigue and more,” Crowley says.

In rare cases, eating too many brazil nuts can lead to toxic levels of selenium in the body – a condition known as selenosis which can cause hair loss and skin anomalies. But generally speaking, they’re both safe to consume and good for you - as long as you eat them in moderation.

Images: Getty