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Brazil nuts

One brazil nut meets your recommended daily intake of selenium! Selenium is an essential trace mineral that is vital for your immune system, fertility and may other functions[1]. including how well your brain work. And most of us in the UK aren’t getting enough of it. You’ll find brazil nuts in several of our meals including our award-winning Goan Fish Curry.

Interesting facts

  • Despite the name, most brazil nuts come from Bolivia not Brazil.
  • Brazil trees grow for 500+ years with some being 1000 years old

A source of

  • Selenium
  • Copper
  • Magnesium
  • Phosphorus
  • Healthy fats

Key health benefits

  • Supports thyroid function. One brazil nut contains enough selenium to support good thyroid function which is important for growth, body temperature and hormone regulation[2].
  • Helps reduce inflammation. Bursting with antioxidants (selenium, vitamin E and phenols like gallic acid and ellagic acid) it’s not surprising that studies show that just one nut a day can lead to reduced inflammation. ( * caveat that this needs to a consistent intake)
  • Good for your heart. Rich in heart healthy fats, brazil nuts boost heart health by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol as well as improving how general blood vessel function

Chef's tips

 

Roughly ground, brazil nuts make great additions to curries and add crunch to rice and vegetable dishes

Sasha Watkins

Registered dietitian and co-founder of Field Doctor

IG: @sashadietitian

Key Nutrients: