An Underrated Nut High In Zinc Can Also Prevent Cancer And Heart Disease

When it comes to healthy snacks, there's nothing quite like a handful of nuts. Not only do they easily satiate your appetite, but they are a fantastic source of fiber (which keeps you feeling full longer). They also contain the protein and vitamins necessary for muscle and organ function and are packed with so many antioxidants that you know your overall health is in good hands. Nuts are also heart-healthy and probably one of the most delicious ways to effectively manage your weight. 

While all nuts bring a whole slew of healthy components to the table, with some having higher concentrations of certain vitamins and minerals than others, Brazil nuts are basically the rockstars of the nut world, having some standout features that make them extra beneficial for some people. For starters, Brazil nuts are chock-full of zinc, a necessary nutrient that keeps the immune system healthy and the body's metabolism working the way it should (per Mayo Clinic). 

Brazil nuts are also a great source for selenium, which plays a role in preventing cell damage and promoting immune system health, meaning it could possibly aid in helping to prevent cancers, and according to a 2020 study published in Frontiers in Bioscience-Scholar, the bioactive compounds in Brazil nuts can protect against heart-related disease, keep cholesterol and blood glucose levels in a healthy range and reduce vascular inflammation. But that's not all. When we're talking about Brazil nuts, the benefits just keep coming.

According to a 2013 study published in the Journal of Nutrition and Metabolism, Brazil nuts as a snack are a great source of unsaturated fats, keeping the "good" cholesterol and "bad" cholesterol in harmony. Considering roughly 86 million U.S. adults over 20 have high cholesterol, per the Centers for Disease Control and Prevention, snacking on Brazil nuts as a way to keep your cholesterol in check is a delicious option.

Eating Brazil nuts regularly can also contribute to brain health. One of the many antioxidants found in Brazil nuts is ellagic acid, an anti-inflammatory component that has been found to protect the brain. A 2021 study published in Advances in Nutrition found that ellagic acid just might be the key to preventing or even treating a whole boatload of neurological disorders, including but not limited to depression and even dementia.

Brazil nuts can also be an important asset for thyroid support and management due to the large amount of selenium they contain. A 2023 study published in Frontiers in Endocrinology found that people with low levels of selenium have a higher chance of developing one of the many thyroid diseases, like Hashimoto's thyroiditis or Graves' disease, among others.

As much as Brazil nuts are delicious and healthy, they don't come without downsides — and it's all because of their extremely high selenium content. In fact, if you were to eat 50 Brazil nuts, you could accidentally poison yourself, resulting in heart issues, breathing problems, and even kidney failure. Even if you don't reach toxic levels with your Brazil nut consumption, too much selenium can possibly cause other issues like diabetes and prostate cancer. "The maximum amount of Brazil nuts you should eat per day is three or you could be headed for selenium toxicity as the upper limit is 400 micrograms daily," Registered Dietitian Deborah Malkoff-Cohen told The Healthy.

There's also, of course, the possibility of having an allergy. If you're allergic to peanuts or any other specific type of nut, there's a chance you might be allergic to Brazil nuts, too. So before you indulge in this tasty treat, you want to confirm with your doctor about your allergy status for this particular nut. 

Ultimately, the best way to enjoy any healthy food item is moderately. There's a reason why we're taught at a young age that too much of a good thing is bad — it's because it's true. All you need is a few Brazil nuts a day to reap the benefits, so don't let yourself get carried away with anything more than that.