Brazil Nuts – Why Should You Include Them in Your Diet?

Brazil nuts are not just a tasty snack – they’re a true nutritional powerhouse. More and more people are choosing them for their nutritional value, health benefits, and high selenium content. Wondering if Brazil nuts are healthy, how to eat them, how many you can eat per day, or what impact they have on the thyroid? You’ll find answers to all these questions in this article.

Brazil Nuts – How Do They Grow?

Brazil nuts are primarily sourced from Brazil, but also from Bolivia and Peru. They grow on enormous trees called Bertholletia excelsa, which can reach heights of up to 50 meters (160 feet). The nuts develop inside large, hard fruits that resemble coconuts – each fruit contains anywhere from a dozen to as many as 24 nuts.

Brazil Nuts – Health Benefits

Brazil nuts are exceptionally rich in vitamins and minerals. Here’s what you’ll find in these seemingly simple nuts:

• Rich in selenium – one of the best natural sources of this essential trace element

• Healthy fats – unsaturated fatty acids that support heart and nervous system health

• Plant-based protein – ideal for vegans and vegetarians

• Vitamins and minerals – including vitamin E, magnesium, zinc, and phosphorus

• Strong antioxidant properties – support the immune system and fight cellular aging

Brazil Nuts – How Many Should You Eat Per Day?

Due to their high selenium content, the recommended amount of Brazil nuts per day is 2 to 4 nuts. Even just one or two nuts can cover your daily requirement for this mineral. Keep in mind that too much selenium can be harmful, so moderation is key – in this case, “less is more.”

However, as always, the devil is in the details. It’s important to remember that selenium levels in Brazil nuts can vary greatly, depending largely on the soil in which the tree grows. It’s commonly said that Brazil nuts from Brazil contain the most selenium – though even within these, selenium content can differ significantly.

Brazil Nuts and the Thyroid – How Selenium Supports Thyroid Function

The link between Brazil nuts and thyroid health is becoming increasingly popular. Selenium plays a key role in the production of thyroid hormones and in protecting the thyroid from oxidative stress. People with hypothyroidism, Hashimoto’s disease, or other hormonal imbalances often report improved well-being after including these nuts in their diet. However, Brazil nuts also contain a considerable amount of omega-6 fatty acids, which can have a pro-inflammatory effect on the thyroid. That’s why we recommend consulting a healthcare provider if you plan to use Brazil nuts to support your thyroid health.

Brazil Nuts – Nutritional Value at a Glance

Here’s the nutritional profile for the Brazil nuts sold in our store, per 100 g:

• Calories: approx. 695 kcal

• Fat: 67 g (mostly unsaturated)

• Protein: 16 g

• Carbohydrates: 3.6 g

Just 1–2 Brazil nuts per day can help cover the body's needs for many essential micronutrients.

Brazil Nuts from Brazil – A Natural Superfood

Brazil nuts from Brazil are not only delicious – they’re also highly nutritious and widely recognized as a natural superfood. Sourced from certified organic farms and sustainable sources, these nuts help support local communities and environmental protection. At Biossom, we offer only the highest quality organic Brazil nuts – fresh, aromatic, and thoroughly tested for both taste and purity.

Brazil Nuts – Are They Healthy?

To sum it up – yes, Brazil nuts are healthy! Regular consumption in small amounts may have a positive impact on:

• the immune system

• thyroid hormone levels

• heart health

• the appearance of skin and hair

• protection from oxidative stress

All of this is thanks to their unique composition and very high selenium content, which acts like a natural “shield” for the body.

Simple ingredients = simple shopping – at Biossom, you’ll find organic Brazil nuts (BIO) that deliver in both flavor and quality. Check out our selection and take care of your health the natural way!