Brazil nuts are being highlighted by royal nutritionist Gabriela Peacock as a simple way to increase intake of selenium, a mineral linked to immune function, cell protection and thyroid health.
Ms Peacock, whose clients include Princess Beatrice, has also pointed to the nuts’ potential benefits for hair, including supporting growth and reducing breakage. She recently said Brazil nuts were being overlooked after finding them discarded during a fridge inspection involving businesswoman Lauren Cowell.
Brazil nuts health benefits
Brazil nuts are among the richest dietary sources of selenium. Men are said to need about 75mcg a day and women around 60mcg, while one or two Brazil nuts can provide roughly a full day’s requirement.
Nutritionist Grace Kingswell warned that moderation is important because excessive selenium can be toxic. Brazil nuts also contain magnesium, copper and phosphorus, despite being relatively high in saturated fat.
Public health nutritionist Dr Emma Derbyshire said older adults in particular often fail to get enough selenium, making Brazil nuts a potentially useful addition to the diet when eaten in small amounts.
Ms Peacock said: “Selenium is a really good antioxidant. It’s another kind of mineral which you need in your diet. It’s very important for your hair.”
The benefits associated with nuts extend beyond Brazil nuts. A recent study found that young adults who ate 50g of walnuts with breakfast performed better on memory tests, with faster reaction times and sharper memory reported throughout the day.
Walnuts contain omega-3 fatty acids, protein and polyphenols. Omega-3 fats are also thought to help protect against Alzheimer’s disease and stroke, although the breakfast study was described as the first to show a measurable mental benefit from a single serving.
Why nuts may support weight control
Nuts are often avoided because they are high in fat and calories. A small handful of almonds contains more than 150 calories, while Brazil nuts are among the fattiest plant foods.
However, research has suggested that the body does not absorb all the fat in nuts. Around a fifth of the calories in almonds and walnuts may remain trapped within their fibrous cell walls and pass through the digestive system without entering the bloodstream.
“Nuts are incredibly nutrient-dense, but the body doesn’t utilise every calorie they contain,” Ms Kingswell said. “That’s why they don’t have the same impact on weight gain as other high-fat foods.”
The combination of protein, fibre and unsaturated fat can also help people feel full and maintain more stable blood sugar levels, potentially reducing the urge to snack later. A review of weight-loss trials found that some participants who included nuts in their diets lost more weight than those who excluded them.
The suggested portion is about 30g a day, equivalent to a small handful. The average Briton is said to eat only 6g of nuts daily, meaning many people may be missing out on their vitamins, minerals, healthy fats and protein.
Almonds, pecans and gut health
Almonds are particularly notable for their fibre content. A 30g portion provides about 4g, which can support digestion, help maintain regular bowel movements and contribute to a more diverse gut microbiome.
Fibre also helps people feel full for longer, which may reduce overeating. Almonds contain vitamin E too, and higher intake of the vitamin has been linked in several studies with lower rates of heart disease, Alzheimer’s disease and cancer, although further research is needed.
Pecans have been associated with lower levels of low-density lipoprotein, or LDL, cholesterol. A review of more than two decades of research found that people who regularly ate between 30g and 60g of pecans a day had lower LDL cholesterol levels.
Their vitamin E content may help prevent LDL cholesterol from becoming toxic and pro-inflammatory, factors linked with the build-up of fatty deposits in the arteries.
Choosing nut butters
Nut butters can provide protein, fibre and unsaturated fats, but nutritionists say consumers should check the ingredients carefully. Some products contain palm oil or added sugar.
Ms Kingswell recommended choosing a spread made from 100 per cent nuts, with perhaps a small amount of salt. Whole nuts may provide slightly more fibre and could be better for blood sugar control.
Nut butter is also highly concentrated, making it easy to consume the equivalent of several handfuls of nuts in a single tablespoon and quickly increase calorie intake.
Dr Derbyshire said nuts could be combined with other foods to improve the balance of a meal. Eating them with berries or oranges may enhance iron absorption, while adding them to yoghurt can provide complementary amino acids.
Ms Kingswell said soaking nuts overnight and slowly dehydrating them could make their nutrients more bioavailable and easier to digest. She added that nuts’ low carbohydrate content, together with their fibre and healthy fats, made them a useful snack for people trying to manage blood sugar.
“We need to get back to the basics of snacking on and cooking nutrient-dense fresh foods and minimising sugary, fatty snacks,” she said. “In an ideal world, people should be able to get all the nutrients they need from their diets.”
