What you need to know: Shaped like little fingers, these funny nuts are an Amazonian staple. Rich in monounsaturated fatty acids, Brazil nuts may help to lower LDL, or “bad cholesterol,” and increase HDL, or “good cholesterol,” in the blood. They also provide a hefty dose of vitamin E, which is one of the vital antioxidants used to protect lipids (fats) in the body. This is why Brazil nuts have shown to be an important part of an anti-aging diet while also playing a part in cardiovascular disease prevention.

Why you should try it: Beyond their high vitamin-E and monounsaturated-fatty-acid content, the main reason to eat Brazil nuts is their remarkable levels of selenium. Just two to three nuts contain the recommended daily allowance of this trace mineral that acts as a natural antioxidant in the body. It has been at the forefront of cancer research, showing a reduction in risk for colorectal, lung, bladder, skin, esophageal and gastric cancers. Selenium can also be used to activate the thyroid, increasing its functioning and subsequently aiding in weight loss and improving mood. Since selenium is not often found in therapeutic levels in many foods, it is important to integrate Brazil nuts into your diet regularly.

Let’s get together: All you have to do is eat two or three Brazil nuts daily to reap the benefits. Add them to your trail mix, chocolate chia pudding, or even layer them into your yogurt parfait. If you want something even more creative, try Pressed Juicery’s newest seasonal offering for a limited time only: a creamy, dreamy blend of Brazil nuts, kale, spinach and romaine that makes dessert time that much sweeter!