Brazil nuts come from the South American Bertholletia excelsa, or Brazil nut, tree. They are a good source of healthful fats, protein, fiber, and selenium.
Brazil nuts may offer surprising and powerful nutritional benefits, including boosting heart health, providing antioxidants, and improving brain function.
Brazil nuts are among the richest dietary sources of selenium, an essential mineral with antioxidant properties. Selenium plays an important role in reproduction, metabolism, and immune health.
A single Brazil nut contains 68 to 91 micrograms (mcg) of selenium, meaning that just one nut per day can provide the daily recommended adult allowance of 55 mcg.
In addition to selenium, Brazil nuts contain plenty of protein, essential minerals, and healthful fats.
Many of the health benefits of Brazil nuts come from their high selenium content. Although beneficial in small quantities, Brazil nuts could cause selenium toxicity if a person regularly eats them in large numbers.