Brazil nuts often take the backseat when people recall their favorite tree nuts, but they have a whole lot to offer from a nutritional standpoint – and they are super yummy too. Some experts go so far as to label them a superfood, since some studies suggest that they help stave off cancer. One thing's for sure; Brazil nuts are the planet's densest source of selenium, which has been heralded as everything from thyroid support to protection from breast cancer.
Besides selenium, Brazil nuts also have a heaping helping (27 percent of the RDI) of magnesium, which is an important components in the functionality of muscles, the absorption of energy from food sources, and the production of protein. These yummy oversized nuts also prove a full 25 percent of the necessary daily intake of copper, which the body uses to maintain connective tissue and bone health and to repair and protect the body's tissues. One serving also gives you 20 percent of the recommended daily intake of phosphorus to support dental and bone health. Riboflavin, potassium, vitamin E, zinc, and manganese are also found in Brazil nuts.
Each 1-ounce serving of Brazil nuts has 185 calories, 3 grams of carbs, 4 grams of protein, and 2 grams of fiber. Eat them on their own without salt – or if you must have them salted, buy them lightly salted with sea salt.