Nuts are a good source of B vitamins and contain vitamin E and minerals such as magnesium. Brazil nuts have the added bonus of containing selenium, a trace mineral essential in small amounts each day, that can be hard to obtain from other foods.
When choosing nuts look for raw, unroasted and unsalted nuts. Roasting nuts damages some of the B vitamins present, and some are roasted using poor quality oils that can take away from your health. Soaking nuts before consumption can be highly beneficial and make them easy to digest.