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You’re probably well aware that nuts have exceptional nutritional properties. Almonds, hazelnuts(1), cashews(2): they’re all high on the list of nutritionists’ favourite anti-inflammatory foods. That said, it’s entirely possible that you may be missing out on one of the nut world’s most nutrient-packed superstars: Brazil nuts. Rich in healthy fats, antioxidants, minerals, and vitamins, Brazil nuts are one of the most nutritious nuts around. Recently, they’ve started to gain popularity on TikTok thanks to wellness influencers who say that eating just a few Brazil nuts a day can improve everything from hair thickness to skin quality. Brazil nuts are very high in selenium, a trace mineral which some studies show regulates metabolism and may help maintain a healthy weight by helping to burn fat, increase lean muscle mass(3) and improve blood sugar levels. Selenium, also supports a ton of other functions, including but not limited to thyroid health, the immune system, brain health, and heart health. It has been shown to support fertility and mood, and even protect against certain cancers. Just one Brazil nut contains more than enough selenium to meet the daily recommended requirement of 55 micrograms. Brazil nuts also contain nutrients like vitamin E, vitamin B6, zinc, and omega 3 and 6 all of which support healthy, — glowing skin. They likewise contain minerals such as magnesium, which regulates melatonin to promote a peaceful night’s sleep and support bone health, as well as powerful antioxidants such as ellagic acid, which is beneficial for brain cells and protecting against neurodegenerative diseases.

1 hazelnuts: avelãs. 2 cashews: castanhas-de-caju. 3 lean muscle mass: massa muscular magra.