The internet is obsessed with Brazil nuts, but are they actually a superfood?

Here's what the research says

The high levels of selenium in Brazil nuts may help protect against neurodegenerative diseases. Image: iStock

While some of the nutrition trends we see online are dubious, to say the least, people encouraging us to eat two Brazil nuts a day seems relatively harmless. But do the health claims stack up?

In recent years, TikTok has become a powerhouse in terms of setting trends, and one particular snack has taken the platform by storm, garnering over 27.7 million views: the Brazil nut.

Creamy, rich, and buttery, Brazil nuts are not only delicious but they're also packed full of nutrients, with people claiming they help with everything from hair growth to weight loss.

But beyond being delicious, do they actually do anything? Here's what the research says.

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They're rich in selenium

Selenium plays a vital role in thyroid health, immune function, cell growth, and antioxidant defence. Thanks to its anti-inflammatory properties, it also helps prevent chronic diseases and maintain overall wellbeing.

One of the most notable attributes of Brazil nuts is their exceptionally high selenium content, with one Brazil nut alone providing more than 100 per cent of the recommended daily intake of this key nutrient.

They're good for heart health

Brazil nuts are rich in monounsaturated fats and phytosterols, which help lower your levels of LDL cholesterol – the “bad” cholesterol – and increase your levels of HDL cholesterol – the “good” kind. As a result, they reduce your risk of heart disease and stroke. Plus, the magnesium content in Brazil nuts contributes to regulating blood pressure.

Brazil nuts are renowned for being exceptionally high in selenium. Image: iStock

They're rich in antioxidants

Brazil nuts are packed with antioxidants, including vitamin E and the above-mentioned selenium. These antioxidants fight oxidative stress – which could otherwise lead to cellular damage – and slow down the ageing process, while also reducing the risk of chronic diseases like cancer and arthritis.

They can help maintain a healthy weight

If you’re on a fitness or weight loss journey and are looking for delicious snacks that won’t hinder your progress, look no further: Brazil nuts are a great option.

They’re calorie-dense, which means you can feel satisfied with just a few nuts, curbing your appetite and helping you avoid unhealthy snacking (though it also means you may need to be mindful of how many you eat, particularly if you’re in a calorie deficit). Plus, Brazil nuts are rich in protein, healthy fats and fibre, all of which are essential for your health and will also keep you feeling fuller for longer.

They're good for the brain

The high levels of selenium in Brazil nuts may help protect against neurodegenerative diseases like Alzheimer's and Parkinson's. This nut has also been shown to improve mood, thanks, once again, to its selenium which can help reduce symptoms of depression and anxiety.

A handful of nuts makes for a healthy, portable snack. Image: Getty

How many Brazil nuts should you eat?

While Brazil nuts are a true superfood, moderation is key. Because they’re so high in selenium, it's important to be mindful of how many you consume. The recommended daily intake of selenium for adults is around 55 micrograms and eating just 1 Brazil nut can provide over 100 micrograms – nearly double what you need.

As a general guideline, consuming one to two Brazil nuts a day is considered a safe and healthy approach. Eating more than that could result in selenium toxicity, which comes with uncomfortable symptoms like nausea, diarrhoea, hair and nail loss, and even nerve damage.

5 ways to incorporate Brazil nuts into your diet

The easiest way to introduce Brazil nuts into your diet is to have them on their own, but you can also mix them with other nuts, seeds, and dried fruits for a DIY trail mix with the perfect combination of textures and flavours.

You can sprinkle chopped or crushed Brazil nuts over your salads for a nice crunch – which works perfectly for both green and fruit salads – or use ground Brazil nuts instead of other nut flours in baking recipes, which will add a unique flavour and moisture to whatever you’re baking.

Finally, if you love nut butter, why not create a homemade Brazil nut butter by blending the nuts with a little honey or maple syrup for sweetness? No matter how you choose to enjoy them, Brazil nuts can be a super nutritious addition to your daily routine. Just remember, when it comes to this snack, it's quality over quantity.

Originally published as The internet is obsessed with Brazil nuts, but are they actually a superfood?