Brazil nuts grow in the tropical rainforests of South America. Despite the name, the main producer is Bolivia, not Brazil as you may expect, although they are also grown in Brazil. Other countries that produce brazil nuts are Peru, Colombia and Venezuela. Although high in fat, they offer many health benefits.

Heart health

Brazil nuts contain a high amount of monounsaturated fat, which is good for the heart. This type of fat can lower the levels of bad cholesterol (LDL), as well as increasing the levels of good cholesterol (HDL).

A large amount of selenium can also be found in brazil nuts. Selenium can be beneficial for preventing heart disease, as it can activate the enzymes that are responsible for detoxifying the fat in membranes.

Brazil nuts are also rich in omega-6 fatty acids, which can help to reduce the risk of heart disease.

Bone health

Brazil nuts are a good source of phosphorus, which is necessary for healthy bones. Phosphorus and calcium combine to form bones, so a deficiency of phosphorus can cause bone weakness. A serving of brazil nuts contains approximately 20 percent of the recommended daily allowance of phosphorus.

Another mineral that is beneficial for bone health is magnesium, which is also found in brazil nuts. Magnesium can help with the absorption of calcium, which is necessary for building strong bones.

Brazil nuts also contain copper, which is important for bone production. Copper is sometimes used to reduce the symptoms of arthritis.

Cancer prevention

As brazil nuts contain high levels of selenium, they can be beneficial for cancer prevention. Selenium can help to reduce the risk of cancer by providing protection from free radical damage.

The manganese found in brazil nuts can also help to control free radicals, as it has antioxidant properties.

A serving of brazil nuts can contain 17 percent of the recommended daily allowance of manganese, as well as an incredible 774 percent of the recommended daily allowance of selenium.

Immune support

Brazil nuts contain several minerals which can be beneficial for the immune system. These include selenium, zinc and copper.

Digestive health

As brazil nuts are a source of fibre, they can benefit digestive health. The minerals that are found in brazil nuts, such as zinc and magnesium, can also be beneficial for the digestion.

How to eat brazil nuts

Brazil nuts can be eaten on their own as a snack or added to cereal, desserts and cakes.

Although brazil nuts offer many health benefits, it is recommended that you limit your intake to a couple of nuts per day. As well as containing healthy fat, brazil nuts also contain unhealthy saturated fat, so it is best not to eat too many. Consuming too much selenium can also be harmful, and brazil nuts are very rich in this mineral. Just one brazil nut can contain the recommended daily allowance.

However, there are many possible benefits to eating brazil nuts in moderation, so they can make a good addition to your diet.