Why Brazil Nuts Deserve a Spot in Your Wellness Routine
If you're someone who’s intentional about what goes into your body, this tiny nutritional powerhouse should be on your radar: the Brazil nut.
At Saving Face, we believe that the little things—done consistently—can create a massive impact on your skin, energy, hormones, and overall vitality. Brazil nuts are a perfect example of food-as-medicine: simple, accessible, and surprisingly potent.
And in case you missed it, Brooke Nichol, RN, CANS, recently shared one of her favorite functional nutrition hacks using Brazil nuts in this Instagram reel. Spoiler alert: it’s easier than you think to build habits that nourish your body at the cellular level.
The Science Behind the Hype: Why Brazil Nuts Matter
They’re one of the richest sources of selenium on the planet. Selenium is an essential trace mineral that plays a key role in:
- Thyroid hormone conversion
- Antioxidant defense and inflammation control
- Immune function
- Hormonal balance (especially in women and those recovering from stress or burnout)
Just 1–2 Brazil nuts per day can meet (or even exceed) your daily selenium needs.
“Brazil nuts are an efficient and elegant solution to improve selenium intake and support thyroid health. You don’t need much to benefit.”
— Peter Attia, MD, Longevity & Performance Medicine Expert
What Are the Benefits of Eating Brazil Nuts Regularly?
- Supports Metabolism & Hormone Health: By assisting thyroid hormone activation, selenium from Brazil nuts can help maintain metabolic balance and hormonal clarity. This is especially important for those dealing with fatigue, brain fog, or sluggish metabolism.
- Boosts Cellular Antioxidants: Selenium is a key component of glutathione peroxidase, one of your body’s master antioxidants. It helps neutralize free radicals and protect your cells from oxidative stress—a critical component of graceful aging and skin resilience.
- Reduces Inflammation & Improves Mood: Studies suggest that selenium may help reduce markers of inflammation and support neurotransmitter function, which contributes to mood stability and mental clarity.
How to Incorporate Brazil Nuts Safely
The key with Brazil nuts is quality and moderation.
- Stick to 1–2 nuts per day to avoid selenium overload
- Choose raw or dry-roasted, unsalted nuts from trusted sources
- Add to smoothies, chia pudding, oatmeal, or just enjoy as a mindful snack
“Simple practices like eating 1–2 Brazil nuts a day are part of what we call low-lift, high-impact wellness. These are the small habits that make a real difference—especially when paired with the functional medicine protocols we design at Saving Face.”
— Abby Hand, MSN, FMCHC, Functional Health & Epigenetics Expert, Saving Face Austin
Your Wellness, Elevated
Brazil nuts are just one example of how food and functional health intersect beautifully. Whether you’re optimizing your energy, balancing your hormones, or supporting your skin from the inside out, the Saving Face approach is always about root-cause solutions that fit your lifestyle.
“Nutrition doesn’t have to be complicated. Brazil nuts are a quick, daily win—especially for anyone needing support with thyroid health or hormone balance.”
— Brooke Nichol, RN, CANS, Founder of Saving Face Austin
Want More Tips Like This?
We love sharing evidence-based micro-habits like this in our newsletter—along with updates on our services, events, and seasonal health strategies.
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📲 Or catch Brooke’s reel here for a quick tip you can use today.
