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Brazil nuts: Nutrition, benefits and side-effects

When it comes to nutrition, many health experts recommend consuming nuts. Bodybuilders and athletes also consume a variety of nuts to nourish their bodies. Brazil nuts (also known as Amazonian nuts) are also among them, which are rich in many healthful minerals and antioxidants.

About 5 to 7 Brazil nuts can provide you the necessary nutrition for the whole day. The Brazil nut has a high lipid and protein content. In this article, we will give you a detailed information about the health benefits of Brazil nuts, its nutritional profile and their side-effects.

What are Brazil nuts?

The botanical name of Brazil nuts is Bertholletia excelsa. It belongs to the family Lecythidaceae. Brazilian nuts trees were first found in the South America. Talking about the current period, it is produced only in a few countries. Most of its exports are from the United States.

Its fruits taste like cream. There are many individuals who do not like its taste. In such a situation, they can roast and eat it. But, many physical and mental problems can be avoided and relieved by its use. The fruit and its nutshell contain Brazil nut that is edible.

In various countries of America, Brazilian nuts are also known as castañas de Brasil, nigger toes or nuez de Brasil. In central Brazil, they are called castanha (castanhas-do-pará).

How it grows?

The Brazil nut tree is a tall evergreen that can grow up to 50 meters (165 feet) tall. The trunk is typically straight and cylindrical, with smooth bark that is gray or reddish-brown in color. The tree produces large, oval-shaped nuts that are encased in a hard shell.

Brazil nuts are typically harvested from the wild, as they are difficult to cultivate commercially. They are found primarily in the rainforests of Bolivia, Peru, and Brazil. Harvesting is difficult because of their location high off the ground on top of thick branches.

Are Brazil nuts good for your health?

The Brazil nut is a large, hard-shelled nut. The Brazil nut has a high fat content and is a good source of protein, fiber, thiamin, magnesium, phosphorus, copper, manganese, selenium, and zinc.

The Brazil nut is also a good source of antioxidants. Antioxidants help protect cells from damage caused by free radicals. These compounds can be found in plants, nuts, berries, beans, fruits and vegetables. Consuming these foods may help reduce your risk of developing various chronic diseases such as heart disease or diabetes.

Brazil nuts nutritional profile:

It’s popular because it has extremely high levels of selenium and magnesium, and has one of the highest known concentrations of any food or plant in the world. It also has good amounts of thiamin, niacin, riboflavin, vitamin E, phosphorus, zinc, copper, and calcium. Per 100 g serving of dried Brazil nuts contains:

  • Calories: 656
  • Total Carbohydrate: 12.3 g
  • Dietary Fiber: 7.5 g
  • Protein: 14.3 g
  • Vitamin E: 5.7 mg
  • Folate: 22 mcg
  • Calcium: 160 mg
  • Iron: 2.4 mg
  • Magnesium: 376 mg
  • Phosphorus: 725 mg
  • Potassium: 659 mg
  • Sodium: 3 mg
  • Zinc: 4.1 mg
  • Copper: 1.7 mg
  • Manganese: 1.2 mg
  • Selenium: 1917 mcg
  • Cholesterol: Zero

They are rich in iron, protein, magnesium, vitamin E and phosphorus and provide an excellent source of selenium. One ounce (28 grams) of Brazil nuts contains 17% daily value (DV) of zinc, 12% DV copper, 8% DV manganese and 4% DV calcium. Nuts also help promote healthy skin due to their significant levels of antioxidants.

Benefits of Brazil nuts for health:

Brazil Nuts Benefits

Health benefits of eating Brazilian nuts may include:

1. Brazil Nuts Are High in Selenium:

Selenium is a mineral that’s important for many different things in the body, including thyroid function and metabolism. Brazil nuts are one of the best sources of selenium, with just one nut providing over 100% of the daily recommended intake.

Studies have shown that selenium can help protect against various diseases, including cancer and heart disease. So if you’re looking for a healthy snack option, reach for some Brazil nuts!

2. Source of Phosphorus:

Phosphorus is an essential mineral for human health. It is a component of DNA, RNA, and ATP (adenosine triphosphate), the energy-carrying molecule in our cells. Phosphorus is also found in bone and teeth. The body needs phosphorus to maintain proper calcium levels, build strong bones and teeth, and support kidney function.

Brazil nuts are a good source of phosphorus. One ounce of raw brazil nuts provides 98% of the recommended daily intake (RDI) for this nutrient.

3. Brazil nuts for hypothyroidism:

The Brazilian nut is a good source of selenium. Selenium is a mineral that’s important for thyroid function. The thyroid gland needs selenium to produce thyroid hormones. These hormones are important for regulating metabolism.

Some people with hypothyroidism take selenium supplements. The jury is still out on whether or not selenium supplements are effective. One study showed some improvement in thyroid hormone levels in patients taking 100 micrograms of selenium per day.

However, there was no difference in symptoms between those who took selenium and those who didn’t. On the other hand, one study showed an increase in symptoms among patients who took 200 micrograms per day. Most experts recommend taking 200 micrograms per day only if you have low levels of selenium in your blood (less than 70 micrograms).

4. Brazil nuts for diabetics:

The Brazil nut is a good source of selenium, which is an important mineral for people with diabetes. Selenium can help to regulate blood sugar levels and improve insulin sensitivity. Additionally, the Brazil nut is a good source of healthy fats and protein, both of which are important for people with diabetes.

However, because the Brazil nut is high in calories, it should be eaten in moderation. Additionally, some people may be allergic to the Brazil nut. An allergy to this type of nut has been linked to reactions such as itching, swelling, hives or difficulty breathing. Those who have allergies or medical conditions should consult their doctor before eating these nuts.

5. Brazil nuts for cholesterol:

Many people worry about their cholesterol levels and whether or not they are eating foods that will help or hinder their efforts. Brazil nuts are a food that can help lower cholesterol levels.

In addition to being a good source of fiber, Brazilian nuts contain selenium, which is an important mineral for maintaining healthy cholesterol levels.

While it is always best to speak with a doctor or nutritionist about specific dietary needs, including Brazil nuts as part of a healthy diet is a good way to help lower cholesterol levels. Brazil nuts should be eaten in moderation because they are high in calories and fat.

6. Brazil nuts for Heart health:

Just a handful of Brazil nuts per day can help keep your heart healthy. That’s because they’re packed with selenium, a mineral that helps protect against heart disease. Brazil nuts also contain magnesium, which is linked to lower blood pressure, and they’re a good source of fiber, which can help reduce cholesterol levels.

So if you’re looking for a heart-healthy snack, reach for some Brazil nuts instead of unhealthy junk food. They taste great on their own or in recipes, like chocolate brazil nut cookies. If you’re not a fan of the taste or texture, try roasting them in the oven until they turn brown before eating them raw.

According to a scientific study, the lack of selenium in the blood may increase the risk of developing heart disease. Brazil nuts contain a rich amount of selenium. For this reason, it can prove to be helpful in reducing the risks of heart disease.

At the same time, selenium is also an effective antioxidant, which works to keep blood pressure levels balanced. Also, it is rich in healthy fats and fiber, so it can also be helpful in keeping the heart healthy.

7. Brazil Nuts for cancer:

Brazil nuts contain selenium, which is a mineral that helps protect cells from damage. This can help prevent the development of cancerous cells. Additionally, selenium can help boost the immune system, making it easier for the body to fight off infection and disease.

Brazil nuts also contain fiber, which can help keep the digestive system healthy and lower the risk of colorectal cancer.

It’s important to remember that not all brazil nuts are created equal; some brazil nut products are high in sugar and unhealthy fats. For example, a product might be made with too much salt or oils, so look out for those ingredients on the label before you buy! There are plenty of other snacks that provide many of the same benefits as brazil nuts, but have a smaller impact on your health.

8. brazil nuts for weight loss:

The benefits of Brazil nuts can also be to seen here. Brazil nuts are a good source of protein and healthy fats, both of which are necessary for weight loss. Additionally, they contain selenium, a mineral that has been shown to boost metabolism.

However, because they are high in calories, you should only eat a handful of Brazil nuts per day if you’re trying to lose weight. Lastly, Brazil nuts may also help reduce inflammation, which can lead to weight gain.

At the same time, Brazilian nuts contain fiber in plenty, which can help you lose weight. According to the experts, fiber improves digestion. It is also helpful in keeping hunger calm for a long time. For this reason, you do not feel like eating anything else and it helps in weight loss.

One study found that those who ate more brazil nuts had reduced markers of inflammation than those who did not. If you have any questions about whether or not the brazil nut is safe for your diet, consult with your doctor first.

9. Improves Bone Density:

Brazil nuts are not only a good source of protein, but they also contain high levels of selenium. Selenium is a mineral that’s essential for bone health. In fact, studies have shown that selenium can help improve bone density and reduce the risk of osteoporosis.

Brazilian nuts are also a good source of magnesium, another mineral that’s important for bone health. Magnesium helps regulate calcium in the body and helps maintain normal blood pressure levels.

For these reasons, it’s crucial to include Brazil nuts in your diet if you’re looking to increase your bone density or prevent osteoporosis. You don’t need to eat them every day; just make sure you include them as part of a balanced diet.


Inflammation is a major problem in the Western world, and diet plays a big role in how much inflammation we experience. Many of the foods we eat are pro-inflammatory, but there are also some that are anti-inflammatory.

Brazil nuts are one of those anti-inflammatory foods. They contain selenium, which has been shown to reduce inflammation. So if you’re looking for a way to fight inflammation, adding Brazil nuts to your diet is a great choice.

11. brazil nuts for immune system:

Brazil nuts are an excellent source of selenium, which is essential for a healthy immune system. They also contain zinc, copper, and manganese, which are all important for immune function.

Additionally, Brazil nuts are a good source of magnesium, which is necessary for proper cell function. Finally, Brazil nuts contain healthy fats and protein, both of which are essential for a healthy immune system.

At the same time, the role of zinc has been found in enhancing the body’s immunity and removing the bacteria that causes many health disease.

12. brazil nuts for Brain:

The benefits of eating Brazil nuts can also be seen for brain health. Polyphenol is found in Brazilian nuts, which acts as an antioxidant. Antioxidants can act to protect the brain from damage.

Brazil nuts are not only a good source of energy, but they’re also packed with nutrients that are essential for brain health. For example, Brazil nuts contain selenium, which has been shown to improve cognitive function.

Additionally, the healthy fats in Brazil nuts can help to protect the brain from damage. So if you’re looking for a nutritious snack that will also give you a mental boost, reach for some Brazil nuts!

13. brazil nuts for digestion:

Brazil nuts are an excellent source of fiber, which is essential for digestive health. Fiber helps to keep things moving along smoothly in the digestive tract and can also help to prevent constipation.

Additionally, Brazil nuts contain selenium, which is a mineral that helps to support the immune system and thyroid function. Selenium is also thought to have anti-inflammatory properties, which may be beneficial for those with inflammatory bowel disease.

Amazonian nuts

14. brazil nuts Increase testosterone levels:

Brazilian nuts can also be used to increase testosterone hormones. Selenium is found in abundance in Brazilian nuts. At the same time, selenium helps develop and maintain fertility in the body. It also aids in increasing the amount of testosterone hormones and sperm aiding in fertility.

According to one study, men who ate eight grams of Brazil nuts per day for 12 weeks had significantly higher levels of testosterone than those who didn’t eat the nuts.

What’s more, Brazil nuts contain healthy fats and protein that can help support testosterone production. For these reasons, brazil nuts are an excellent choice for men who want to maintain or improve their testosterone levels.

15. Brazil nuts for fertility:

Though more research is needed, some preliminary studies suggest that brazil nuts may improve fertility. One study found that rats who were given brazil nuts had increased levels of testosterone, which is necessary for sperm production.

Another study found that men who ate 75 grams of brazil nuts daily had higher levels of selenium in their sperm, which was associated with improved fertility. Most Americans don’t get enough selenium in their diet (the recommended amount is 55-200 mcg), so adding this nut to your diet could be beneficial.

In addition to containing a significant amount of antioxidants, brazil nuts are also high in vitamin E and magnesium, which have been shown to decrease the risk of heart disease. The healthy fats and fiber in these nuts will help you feel full after eating them — an added bonus!

16. brazil nuts for hair:

The high selenium content in Brazil nuts may improve hair health. Selenium is an essential mineral that helps protect cells from damage. It also plays a role in hair growth. Some studies suggest that selenium deficiency may be linked to hair loss. Supplementing with Brazil nuts or other selenium-rich foods may help improve hair health.

Brazil nuts can also be beneficial to hair health by lowering an amino acid in your blood called homocysteine. High levels of homocysteine may increase your risk of cardiovascular disease and osteoporosis. Eating a diet rich in selenium is thought to reduce blood levels of homocysteine, which can improve bone strength as well as blood vessel health.

Vitamin-B, vitamin-C, magnesium zinc, iron, and calcium are needed for hair growth and their strength. At the same time, all these elements are available in abundance in Brazilian nuts. For this reason, the intake of Brazil nuts can help in hair growth.

17. brazil nuts for skin:

Brazil nuts are a good source of selenium, which is a mineral that helps keep skin elasticity. They also contain healthy fats that can help hydrate and nourish your skin. Additionally, Brazil nuts are high in antioxidants, which can help protect your skin from damage caused by free radicals. However, some people may be allergic to Brazil nuts, so it’s important to test a small amount before consuming them in large quantities.

The magnesium in Brazil nuts can also help relieve symptoms of acne by reducing inflammation. Antioxidants in these nuts can keep your skin looking young and healthy. If you have sensitive skin, adding a few Brazil nuts to your diet every day may even clear up some skin conditions like eczema or psoriasis.

Zinc is found in plenty in Brazil nuts, which can work to benefit the skin in many ways. Zinc can primarily act to remove pimples. Therefore, intake of Brazilian nuts may aid in the removal of pimples. Also for glowing skin, you can add these nuts in your diet.

18. brazil nuts for sexual health:

As we have mentioned earlier in the article, selenium plays a major role in testosterone growth. In the same way, selenium is also believed to be helpful for improving sexual health.

In this case, the amount of sperm can be increased by completing selenium deficiency with the help of Brazil nuts, which is beneficial for sexual health.

19. HELPS Inhibit Breast Cancer Progression:

A new study has found that Brazil nuts may help inhibit the progression of breast cancer. The study, which was conducted by the University of Texas MD Anderson Cancer Center, found that the phytoestrogens in Brazil nuts can stop the growth of cancer cells.

Additionally, this study is one of the first to examine how Brazil nut consumption affects women with estrogen receptor-positive breast cancer over time. The findings show that women who ate more than six ounces per week had lower rates of tumor recurrence and death than those who ate less than an ounce per week.

Researchers are now examining what components of Brazil nuts might have these protective effects. For now, it’s safe to say that eating Brazil nuts as part of a balanced diet will promote good health for both men and women.

brazil nuts vs almonds:

The first thing you should know is that Brazilian nuts are not actually related to almonds at all. However, they are both healthy and nutritious choices when picking which nut to snack on.

When it comes to nuts, we typically think of almonds as being the healthiest option. But did you know that Brazil nuts are actually even better for you? Here’s a look at why Brazil nuts are the superior choice when it comes to nuts:

  • First off, they have more vitamin E than any other nut, which is an important antioxidant in your body.
  • Secondly, they also have more selenium than any other nut (which helps protect against cell damage).
  • And thirdly, Brazil nuts have about four times the amount of riboflavin found in almonds. Riboflavin is important because it converts food into energy and aids in muscle function.

In terms of calories, a one ounce serving of almonds has 164 calories while a one ounce serving of Brazil nuts has 168 calories. That might not seem like much but if you consider that some people eat an entire handful in one sitting that adds up quickly!

If you’re not sure what to do with Brazil nuts yet, try adding them to salads or using them in place of bacon bits on top of a dish. One last tip — make sure not to eat too many because they can cause stomach upset if eaten raw!

The next time you buy nuts, be sure to give Brazil nuts a chance. It’ll be worth it when you feel healthier and notice all the wonderful benefits from this amazing nut!

brazil nuts vs walnuts:

Do you know what the healthiest nut is? If you guessed Brazil nuts, you’re right!

These powerhouse nuts are packed with nutrients that are essential for good health. Here’s a look at some of the ways Brazil nuts can benefit your health and make you feel great.

Brazil nuts have high levels of selenium, which is an antioxidant that may help prevent cancer and heart disease and improve your mood by helping regulate thyroid hormones.

Brazil nuts are also rich in other minerals like magnesium, which helps keep bones strong and prevent muscle cramps; phosphorus, which helps make DNA and cell membranes; and copper, which helps produce energy.

Brazil nuts also contain tryptophan, a type of protein that produces serotonin, which helps maintain a healthy appetite and sleep cycle. Serotonin also relieves pain and acts as an antidepressant.

Brazil nuts even contain small amounts of omega-3 fatty acids, making them perfect for vegetarians or those who don’t eat fish. For optimal health benefits, it’s best to eat one Brazil nut per day. You can enjoy them whole or take them ground into sauces and salad dressings.

Keep in mind that if you have had stomach ulcers or any gastric surgery such as gastric bypass surgery, it’s best not to eat too many raw Brazil nuts because they might irritate your stomach lining. And although Brazil nuts are the healthiest nut you’re not eating, don’t forget about almonds, hazelnuts, walnuts, cashews, pistachios and pecans.

All these nuts provide various different nutritional benefits. Almonds and hazelnuts provide antioxidants while cashews, pistachios and pecans are higher in potassium than all the other nuts.

Pistachios are also loaded with vitamin K which can lower cholesterol levels and is important for bone growth. Almonds contain more calcium than most of the other nuts, making them great for building strong teeth and bones.

brazil nuts vs pecans:

If you’re looking for the healthiest option, you should definitely go with Brazil nuts. Here’s why they’re so great:

Brazil nuts contain large amounts of selenium and magnesium. Selenium has been shown to help prevent cancer, boost immunity, and lower your risk of developing heart disease or type-2 diabetes. Magnesium is important for building strong bones and lowering your risk of osteoporosis.

Brazil nuts also have the highest content of iron among all types of tree nuts, which helps carry oxygen throughout your body and supports growth in children. They also have more than three times as much tryptophan as other types of tree nuts like walnuts, pecans or almonds, which may make them a good choice if you have been diagnosed with depression.

brazil nuts vs hazelnuts:

When it comes to nuts, we usually think of hazelnuts or almonds. But there’s another nut out there that’s just as delicious and nutritious as its more popular counterparts — the Brazil nut. Here’s everything you need to know about this healthy snack option:

First off, let’s take a look at the nutritional profile. A single ounce (about 14 grams) contains over 200 calories and 2 grams of protein, which is impressive for a food that isn’t meat or dairy.

In addition to protein, a single serving also provides 6% of your daily recommended intake for copper, 10% for manganese, 17% for magnesium, 20% for phosphorus and 27% for selenium. These minerals are necessary for many important bodily functions, such as cell growth and repair, muscle contraction and nerve function.

It may be surprising to learn that Brazil nuts contain more fat than any other type of nut — 9 grams per ounce — but most of the fat in these nuts is unsaturated. Healthy fats like those found in Brazil nuts can help maintain a healthy weight by keeping you feeling full for longer periods of time between meals. So, Brazil nuts are a healthier choice than that of hazelnuts.

Uses of Brazil nuts:

Oil — Brazil nut oil contains about 75 percent of unsaturated fatty acids — a combination of oleic and linoleic acids, as well as the phytosterol, fat-soluble vitamin E and beta-sitosterol. The composition of fatty acids in the essential oil of Brazil nut is as follows:

  • Palmitic acid: 16-20%
  • Oleic acid: 36–45%
  • Linoleic acid: 33–38%
  • Stearic acid: 9–13%
  • Palmitoleic acid: 0.5–1.2%
  • Saturated fats: 25%
  • Unsaturated fats: 75%

Brazil nut oil is used in the manufacturing of paint, as a lubricant in clocks and in many cosmetic products.

Wood — Brazilwood is of excellent and awesome quality. It has diverse uses from flooring to heavy construction. Logging the Brazil nut trees is prohibited by law in the producing countries including Brazil, Peru and Bolivia. The Brazil nutshell is often used as an abrasive to polish materials such as ceramics, metals, etc.

How to use Brazil nuts?

How To Use Brazil Nuts

Brazil nuts can be eaten in many ways, so that you can get the benefits as well as the taste.

How to eat:

Brazil nuts are encased in a hard shell that must be cracked open to get to the edible kernel inside. Brazil nuts can be eaten raw, roasted, or as part of a recipe. They should not be boiled or fried because they contain high levels of selenium which may become toxic when heated.

  • Brazil nuts can be eaten directly like the rest of the nuts.
  • Brazil nuts can also be roasted and mixed with salt.
  • It can also be eaten by soaking it in water for some time.
  • Brazil nuts can also be used by mixing in smoothies and milkshakes.
  • Mixing it with other dry fruits can also be consumed as a mix dry fruit.

How much to eat:

Any food item can be beneficial only if you consume it in limited quantity. Therefore, no more than 5 to 7 Brazil nuts should be eaten in a day. If you consume them more than the recommended intake, it can cause a condition called Selenosis. It can be very toxic and hard to regulate once toxicity level has been reached.

When to eat:

Its sprouted seeds can be eaten in the morning. Brazil nuts can also be roasted in the evening or mixed with smoothies.

Side-effects of Brazil nuts:

However, some studies have shown that eating too many Brazil nuts may cause adverse side effects. One study showed eating 12 to 24 Brazil nuts per day caused an increase in LDL cholesterol levels which is linked to an increased risk of cardiovascular disease.

Other studies show eating too many Brazil nuts lead to constipation and diarrhea because they are difficult to digest. Eating only one Brazil nut a day may be enough to prevent these side effects. If you eat more than one Brazil nut per day, make sure you drink plenty of water throughout the day to avoid constipation.

Also remember not to eat them on an empty stomach as this will lead to nausea and vomiting due to their fatty acid content. Eating other food with the Brazil nuts will help decrease these symptoms.

Selenium is found in abundance in Brazilian nuts. This is the reason that consuming Brazil nuts in higher or excessive amounts can cause selenium toxicity. Some of the side-effects that can occur from this are as follows:

  • Diarrhea
  • Nausea
  • Skin rashes
  • Hair fall
  • Irritability
  • Bad taste in mouth
  • Breathing issues
  • Dizziness
  • Brittle nails
  • Fatigue
  • Joint pain
  • Nervous system problems
  • Gastrointestinal problems

Important Note: Excessive intake of selenium can also lead to some serious problems, such as:

  • Tremor
  • Kidney failure
  • Heart failure
  • Heart attack


Pregnant women should avoid eating too many Brazil nuts during pregnancy because they contain high levels of selenium. While your body needs some amount of selenium to stay healthy, too much can cause negative side effects.

Eating too many Brazilian nuts while pregnant may even lead to developmental problems in babies. Women who have a history of thyroid issues or certain diseases should also be cautious when eating large amounts of these nuts because they are high in iodine.

Take away

Brazil nuts are not only a good source of protein and fiber, but they also contain selenium, which is an important mineral for maintaining good health. Selenium has been shown to help protect against cancer and heart disease, and it can also boost the immune system. So next time you’re looking for a healthy snack, reach for some Brazil nuts!



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