What Nutrients Are in Brazil Nuts? Everything You Need to Know

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Brazil nuts are a large, chunky nut that originates from South America. They have an earthy taste with a crunchy yet buttery texture. We’re taking a look at the nutrients in Brazil nuts to discover why they’re good for your body, the best Brazil nuts and ways to eat them.

What nutrients are in Brazil nuts?

Brazil nuts are bursting with multiple minerals and other wellness benefits to nourish your body from within. Read on for what’s inside Brazil nuts and how they improve your health.

Full of iron for energy

Iron is a mineral that boosts your mental and physical energy. It helps develop the protein haemoglobin - a red blood cell which holds oxygen. These blood cells travel through your bloodstream, delivering oxygen to your essential organs, including your lungs.

When you don’t have enough iron, you may feel tired and struggle to concentrate. An iron deficiency is called anaemia. This is when your body lacks enough red blood cells to carry oxygen. Symptoms include being constantly sleepy and lethargic. You may find it difficult to focus, have a pale complexion and struggle with cold fingers and toes.

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Low iron levels are most common in young girls who are menstruating. This is because they are losing blood while still developing. However, it can occur at any age, and the most likely cause is a lack of iron in your diet.

Brazil nuts are an excellent source of iron to increase the development of healthy red blood cells. As iron levels increase, you may notice an energy uptake, less brain fog, and a healthy glow to your skin.

Contains magnesium for better sleep

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Magnesium is another mineral found in Brazil nuts. The role of magnesium is to help your nevers function correctly and regulate blood pressure. When you don’t have enough magnesium, you might experience extreme fatigue and a loss of appetite. You could also have cramps, nausea and an irregular heartbeat.

Magnesium is also responsible for one of the most critical functions - sleep. While you sleep, your body has a chance to rest and reset. It rejuvenates skin cells, processes the day, flushes out toxins and regulates hormones.

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When you don’t have enough sleep, even if it’s one night, your complexion becomes dull, you lack energy and focus and are often in a bad mood. Not getting enough sleep long-term can lead to diabetes, weight gain, dementia and heart disease.

Magnesium enhances the production of your sleep hormone melatonin. When melatonin rises, you feel sleepy, and when it decreases, you gradually wake up and become more alert. This is known as your sleep-wake cycle, which is crucial to regulate for consistently healthy sleep. And what contains magnesium? You guessed it - Brazil nuts.

Rich in selenium to balance your thyroid

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The star nutrient in Brazil nuts is a mineral called selenium, which fortifies your immune system, protects cells from free radicals and balances your thyroid. The thyroid is a gland in the neck which produces thyroxine (T-4) and triiodothyronine (T-3).

These hormones impact all your cells and regulate the function of your brain, heart, digestion, muscles, and bones. They also balance your metabolism.

Without enough selenium, you can develop an overactive or underactive thyroid. This can lead to extreme weight gain or weight loss, depression, puffiness, exhaustion, muscle weakness, joint pain and hair loss. So you can see why it’s essential to keep your thyroid balanced!

Brazil nuts contain a healthy helping of selenium to maintain a regulated thyroid. However, it’s important not to go overboard on Brazil nuts and only eat 2-3 daily. Otherwise, it can disrupt your thyroid gland.

High in dietary fibre

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Dietary fibre is the rough, pulpy part of plant-based foods that your body cannot digest. This may sound like a bad thing, but it’s highly beneficial. Foods containing this type of fibre are fruit, vegetables, nuts, seeds, and legumes. Brazil nuts are high in dietary fibre, which does the following:

Helps regulate bowel movements - Dietary fibre passes straight to your intestines, where it absorbs excess water, binds your stools and gives them bulk. This helps regulate your bowel movements by making stools easier to pass through your digestive system and remove toxins.
Lowers ‘bad’ cholesterol - You have two types of cholesterol called high-density lipoprotein (‘good’ cholesterol) and low-density lipoprotein (‘bad’ cholesterol). You need both, but often, people have too much low density, which raises their blood pressure.

The fibre in Brazil nuts promotes good cholesterol and lowers bad cholesterol for level blood pressure and a healthy heart.

Satiates your hunger - If you get hungry quickly, it may be because you’re not eating enough high-fibre and high-protein foods. The fibre in Brazil nuts keeps you full for longer because it’s rich in nutrients and energy, so you won’t reach for snacks as regularly.

The best Brazil nuts

100% Organic Brazil Nuts - Our organic raw Brazil nuts are plain, so you can eat them however you like. Try roasted salted Brazil nuts, or check out some of our Brazil nut options below. You can also buy bulk Brazil nuts so you don’t run out.
Dark Chocolate Brazils - Our dark chocolate covered Brazil nuts are dipped into silky dark chocolate to complement the buttery Brazil nut texture underneath.
Milk Chocolate Brazil Nuts - Milk chocolate Brazils are an excellent way to satisfy your sweet tooth while packing in vitamins and minerals.
Snapped Brazil Nuts - Don’t want to chop up Brazil nuts but fancy sprinkling them over salads or cakes? No problem. Our snapped Brazil nuts are the perfect option.

Best ways to eat Brazil nuts

Sprinkle on top of porridge
Add them to your salads
Shake into a trail mix
Chocolate coated Brazil nuts
Salted Brazil nuts
Roasted Brazil nuts

Add health-enhancing Brazil nuts to your pantry

You only need a few Brazil nuts daily to experience their incredible benefits and improve your iron, magnesium and selenium levels. With so many different ways to eat the nuts, you’ll have no problem fitting them into your diet. Try plain Brazil nuts or experiment with salted, roasted, chopped and chocolate covered Brazils with Grape Tree.