Brazil Nuts: What Are the Benefits for Men?

Nuts are a great part of a balanced diet and a source of protein, fiber, healthy fats, vitamins, and minerals. Certain kinds of nuts might be particularly beneficial for men’s health, like the Brazil nut.

If you’ve Googled “Brazil nuts benefits male,” you’re not alone. From boosting testosterone to improving erections, you may have seen a variety of health claims when it comes to Brazil nuts.

But are they too good to be true? Or do Brazil nuts actually have health benefits for men? The short answer here is probably — but more research is needed.

Want to know more about Brazil nuts and how they may benefit you? We’ll outline the potential benefits of Brazil nuts for men and the science behind them.

Brazil nuts are a type of tree nut native to the Amazon in South America. You may also see them referred to by their fancier scientific name, Bertholletia excelsa. 

Like other nuts, Brazil nuts are a good source of several nutrients, including antioxidants that help prevent oxidative stress. These include:

• Polyunsaturated fatty acids

• Vitamins B1 (thiamine) and B6 (pyridoxine)

• Vitamin E

• Magnesium

• Selenium

However, if there’s one thing you may have heard about Brazil nuts, it’s that they’re a major source of selenium. Selenium is an essential mineral your body uses for several important things.

For example, forms of selenium called selenoproteins serve as antioxidants. Selenium is also involved in making thyroid hormone and helps the immune system to fight infections.

Now that we’ve gotten introductions out of the way, let’s dig into the potential benefits of Brazil nuts for men’s health. Eating Brazil nuts might:

• Help improve fertility

• Boost testosterone

• Support cardiovascular health

Keep reading for more details.

1. Brazil Nuts May Improve Fertility

Infertility is common across the globe. The World Health Organization (WHO) estimates that one in six people experiences infertility during their lifetime.

Male factors like structural problems in the penis, low sperm count, and abnormally functioning sperm are responsible for around 30 percent of infertility cases and contribute to an additional 20 percent. That means half of infertility cases overall involve male factors.

Eating Brazil nuts could help improve fertility due to their high levels of selenium. Selenium and selenoproteins play a vital role in sperm production and integrity (sperm’s ability to fertilize an egg).

For instance, selenium’s antioxidant properties might protect sperm from damage due to oxidative stress. What’s more, some selenoproteins may help with sperm structure and movement.

Research on Selenium and Male Fertility

What all this means is that low levels of selenium can lead to sperm-related issues. For example, early animal studies found that a selenium-deficient diet led to abnormally shaped sperm and lower sperm counts.

Meanwhile, some research on men with infertility has shown that a higher selenium intake is associated with better semen quality. Another study on infertile men found that selenium and vitamin E supplementation improved the movement and shape of sperm.

In a 2023 study, men with a type of infertility called idiopathic oligoasthenoteratospermia (iOAT) received a daily 200-microgram (mcg) selenium supplement for six months. At the end of the study, those who took selenium had improved sperm concentration and movement. It also found increased antioxidant activity in the men’s semen and lower levels of DNA damage in their sperm.

Research on Selenium and Sperm Quality

Lastly, a 2018 systematic review and meta-analysis looked at the effects of various nutrients and dietary supplements on sperm health. It concluded that selenium was associated with improvements in sperm concentration, movement, and shape.

Before you run off to grab a bag of Brazil nuts, we should point out that some of this research was done on men known to be dealing with infertility. If that’s not you, boosting your selenium levels may hurt more than help. How so? There’s evidence that excess selenium can actually impair reproductive function.

2. Brazil Nuts Might Boost Testosterone

You probably know testosterone as the main male sex hormone. It’s critical to the development of male sexual characteristics, libido (sex drive), and sperm production.

Up to 40 percent of men around the world have low testosterone. Low testosterone (or “low T” for short) can lead to reduced fertility, low sex drive, erectile dysfunction (ED), and fatigue.

Are there Brazil nuts testosterone benefits? Researchers have found that, besides being involved in sperm health, our friend selenium is also crucial for testosterone production.

Research on Selenium and Testosterone

One 2012 study on infertile men found a positive correlation between selenium levels and testosterone levels. That means the levels of selenium and testosterone either increase or decrease together.

Some studies on rats and sheep cells have also found that supplementing with selenium boosted testosterone levels.

Brazil Nuts and Testosterone

We should give the disclaimer here that all these studies involve the mineral selenium — not Brazil nuts specifically, a food high in selenium. More studies are needed to see if eating Brazil nuts leads to noticeable increases in testosterone.

3. Brazil Nuts May Support Cardiovascular Health

Almost half of adults in the United States had some form of cardiovascular disease (CVD) between 2017 and 2020, according to the American Heart Association. The condition is also a leading cause of death in the U.S.

So, any way to improve cardiovascular health is a win. And there’s some evidence that Brazil nuts could help with this.

It’s possible Brazil nuts may help lower lipid levels, specifically LDL (low-density lipoprotein) cholesterol levels — the “bad” cholesterol you hear about.

Research on Brazil Nuts and Cholesterol

That said, research on this is conflicting. What many studies seem to agree on, though, are the effects Brazil nuts have on inflammation and oxidative stress.

For instance, a 2014 study observed that a single intake of Brazil nuts lowered participants’ inflammation markers. Not only that, but a 2015 study found that partially defatted Brazil nuts raised antioxidant status in people with hypertension (high blood pressure) and dyslipidemia (when blood lipids are too high or low).

Brazil Nuts, Inflammation, and Oxidative Stress

Why is this important, you ask? Both inflammation and oxidative stress can drive atherosclerosis — when plaque builds up on the walls of arteries. Atherosclerosis can lead to a wide variety of serious health issues, including heart disease and stroke.

Clogged arteries can also affect blood flow to the penis, contributing to erectile dysfunction. ED is estimated to impact almost 25 percent of men in the United States.

One small caveat is that there’s no actual research directly linking Brazil nut consumption to improvements in ED. So just keep that in mind as you explore ways to improve sexual function.

When it comes to Brazil nuts, less is more. And we really do mean less — much less.

According to the National Institutes of Health (NIH) Office of Dietary Supplements (ODS), one ounce of Brazil nuts (about six to eight nuts) contains 544 micrograms of selenium. That’s a whopping 989 percent of the recommended daily value!

For reference, the recommended dietary allowance (RDA) of selenium for adult men is 55 micrograms. So, just one Brazil nut (maybe two) is enough to satisfy your selenium requirements for the entire day.

It’s very important to know this because too much selenium can be toxic, possibly leading to very unpleasant side effects like:

• Fatigue

• Hair loss

• Discolored or brittle nails

• Nausea, vomiting, or diarrhea

• Joint pain

• Headache

• Tingling sensations

• Problems with movement and coordination

• Fever

If you’ve been eating Brazil nuts or taking a selenium supplement and experiencing any of these symptoms, get in touch with a healthcare provider.

Eating nuts regularly is linked to a reduced risk of cardiovascular disease and other medical conditions like cancer and dementia. That sure supports adding a handful of nuts to your diet each day!

And certain nut types might offer specific health benefits — which brings us to Brazil nuts.

Before we conclude our exploration of the health benefits of Brazil nuts for men, let’s break down what we’ve discussed so far:

• Brazil nuts are rich in a variety of nutrients, but they’re especially high in selenium. Many men’s health benefits of Brazil nuts are thought to be due to their high selenium content.

• Increasing selenium intake may help men with infertility by boosting sperm quality. There’s some evidence that selenium can boost testosterone levels, which may also help improve sexual function and fertility.

• Brazil nuts may improve cardiovascular and heart health due to their anti-inflammatory and antioxidant qualities.

• Because Brazil nuts are so high in selenium, only one or two nuts are enough to meet your RDA of the nutrient.

• Too much selenium can lead to selenium toxicity that can cause symptoms like fatigue, hair loss, and digestive upset.

So, where does that leave you on Brazil nuts? Basically, if you’re concerned about men’s health issues like infertility, low T, or erectile dysfunction, have a chat with your healthcare provider about it instead of reaching for a bag of Brazil nuts.

It’s certainly possible you aren’t getting enough selenium — a medical professional can do tests to check your selenium status. Selenium deficiency actually isn’t all that uncommon — experts estimate one in seven people around the world aren’t getting enough of it.

However, it’s also possible that any health issues you’re facing have nothing to do with selenium. In that case, your provider can work with you on ways to address your symptoms, treat your condition, and pave the way to boosting your health and well-being.

If you’re experiencing sexual health issues, explore available treatments on our men’s health platform.