Brazil Nuts Overview
Brazil nuts are the richest dietary source of selenium, with just 2 nuts providing over 100% of daily needs. They provide healthy fats, protein, and magnesium. The high selenium content supports thyroid function, immunity, and acts as powerful antioxidant. Moderation is key as too much selenium can be harmful.
Why Brazil Nuts Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Brazil Nuts Nutrition Facts
Per 28g (1 oz (6 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 187 | — |
| Protein | 4.1g | 8% |
| Total Carbohydrates | 3.3g | 1% |
| Dietary Fiber | 2.1g | 8% |
| Sugar | g | — |
| Total Fat | 19g | 24% |
| magnesium | 107mg | 26% |
| selenium | 544mcg | 777% |
| copper | 0.5mg | 24% |
Key Nutrients in Brazil Nuts for Heart Health
Fiber
2.1gSupports heart health by providing essential fiber
Magnesium
107mgSupports heart health by providing essential magnesium
Best Ways to Eat Brazil Nuts for Heart Health
- Eat just 2-3 nuts daily for selenium needs
- Chop into granola or trail mix (use sparingly)
- Blend into smoothies (1-2 nuts only)
- Add to energy balls or protein balls
- Use as topping for oatmeal or yogurt
- Make Brazil nut milk as dairy alternative
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Brazil Nuts Health Benefits
- Highest selenium content of any food (777% DV per oz)
- Just 2 nuts provide 100% daily selenium needs
- Rich in healthy fats for heart health
- Provides magnesium (26% DV) for muscle function
- Good copper source (24% DV) for iron absorption
- Contains zinc (7% DV) for immune function
- Selenium supports thyroid hormone production
- May improve cholesterol levels and reduce inflammation
Important Considerations
- Very high in selenium - limit to 2-3 nuts per day
- Selenium toxicity possible with excessive intake
- Tree nut allergy common
- High in calories (187 per oz)
- May contain trace amounts of radium
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