Brazil nuts, macadamias and pistachios may offer overlooked nutritional advantages ranging from selenium and heart-healthy fats to protein, fiber and eye-supporting antioxidants, according to registered dietitian nutritionist Molly Knudsen.
By yourNEWS Media Newsroom
Three nuts that often receive less attention than almonds or cashews may provide a broad range of nutritional benefits when eaten in appropriate portions, according to registered dietitian nutritionist Molly Knudsen, M.S., RDN.
In an article published Aug. 23, 2026, Knudsen highlighted Brazil nuts, macadamia nuts and pistachios as nutrient-dense options that can support different aspects of health, including inflammation, cardiovascular health, digestion and eye health.
Rather than relying on a single variety, Knudsen said rotating different nuts into the diet can expand both nutrient intake and flavor without requiring large servings.
Research has also found that moderate nut consumption is associated with weight maintenance rather than weight gain, according to findings from the Asia Pacific Journal of Clinical Nutrition cited in a nutrition book.
Brazil nuts stand out primarily because of their exceptionally high selenium content.
One Brazil nut provides approximately 150% of the recommended daily amount of selenium, according to U.S. Department of Agriculture data cited by Knudsen.
Selenium plays a role in antioxidant defenses and normal thyroid function.
Research cited by Knudsen also suggests Brazil nuts may help reduce inflammation and support gut health, including findings from a study published in 2024.
Their unusually high selenium concentration, however, means that more is not necessarily better.
Knudsen recommended limiting intake to about one or two Brazil nuts per day.
She suggested chopping them into yogurt or blending them into smoothies as simple ways to incorporate a small amount into meals.
Despite their common name, Brazil nuts are botanically seeds. Once removed from their shells, they can also become rancid relatively quickly, making in-shell varieties preferable for maintaining freshness when available.
Macadamia nuts provide a different nutritional profile.
They are especially rich in monounsaturated fats, the same broad category of fat found in olive oil. Those fats have been widely studied for their relationship with cardiovascular health and maintenance of healthy cholesterol levels, according to Knudsen.
Macadamias are also naturally low in carbohydrates, which Knudsen said may make them useful for people seeking steadier energy levels or looking to support metabolic health.
Cold-pressed macadamia oil has also been identified among oils that may help support overall wellness and reduce inflammation.
Scientific analysis of macadamia cultivars has found that the nuts contain antioxidants that contribute to oxidative stability.
Knudsen suggested using macadamias in homemade nut butter, roasting them with salt or incorporating them into baked foods such as cookies.
Pistachios, meanwhile, offer somewhat greater amounts of protein and fiber than many other nuts, qualities that can help make them a satisfying snack.
Knudsen also identified pistachios as an underrated dietary source of lutein and zeaxanthin, two antioxidants associated with eye health.
Separate research has linked pistachio consumption with benefits involving digestive, cardiovascular, cognitive and metabolic health.
Their fat profile is also notable, with pistachios containing high levels of unsaturated fatty acids.
Knudsen said eating pistachios in their shells may have an additional practical benefit because the process of opening each shell slows eating and can make it easier to notice fullness cues.
She suggested adding toasted pistachios to salads or using them to prepare pesto.
Storage is another consideration because the fats that make nuts nutritionally valuable can also become rancid over time.
Knudsen recommended keeping nuts in airtight containers and away from direct sunlight to help preserve freshness and nutritional quality.
Their shelf stability also makes nuts useful foods for emergency preparedness because they can provide concentrated nutrition during disruptions.
The broader takeaway is not that Brazil nuts, macadamias or pistachios should replace more familiar varieties, but that consuming different kinds can provide a wider assortment of nutrients.
Brazil nuts offer unusually concentrated selenium, macadamias provide substantial monounsaturated fats with relatively few carbohydrates, and pistachios deliver protein, fiber and the eye-related antioxidants lutein and zeaxanthin.
According to Knudsen, relatively small servings of each can add nutritional variety to a regular diet without requiring major changes in eating habits.
Explainer Infographic
Comments