Brazil nuts are a type of tree nut that is native to South American tree belonging to the family Lecythidaceae and is known for its rich, creamy texture and slightly sweet flavor. They are a good source of nutrients, including healthy fats, protein, and various vitamins and minerals, and have been linked to a number of health benefits support heart health, Improving brain health, cholesterol level, promote hair growth & immunity, prevent cancer.
Brazil Nuts Nutritional Values
Brazil nuts are a good source of protein, fiber, and several essential nutrients, including vitamin E, thiamin, copper, magnesium, and selenium. They are also a rich source of monounsaturated and polyunsaturated fats, which are beneficial for heart health. One ounce (about 6-8 nuts) of Brazil nuts contains:
- 186 calories
- 4 grams of protein
- 3 grams of fiber
- 19 grams of fat
- 4 grams of carbohydrate
Brazil nuts are an excellent source of selenium, providing more than 100% of the daily value in just a few nuts. Selenium is an important nutrient for maintaining a healthy immune system, and it also plays a role in DNA synthesis and thyroid function.
1. High in nutrients
Brazil nuts are a rich source of nutrients, including healthy fats, protein, and various vitamins and minerals. They are particularly high in selenium, a trace mineral that is important for immune system function and may have antioxidant properties.
2. Support Heart health
Brazil nuts are high in monounsaturated fats, which can help to lower cholesterol levels and improve heart health. They are also a good source of magnesium, which may help to lower blood pressure and reduce the risk of heart disease.
3. Prevent Cancer
Brazil nuts are a good source of selenium, which has been shown to have anti-cancer properties. Some studies have suggested that selenium may help to reduce the risk of certain types of cancer, including breast, prostate, and colon cancer.
4. Improve Brain Function
Brazil nuts are high in antioxidants, which may help to improve brain function and protect against age-related cognitive decline. Brazil nuts are a good source of vitamin E, which is important for brain health. Some studies have found that higher intakes of vitamin E may be associated with a lower risk of cognitive decline and Alzheimer’s disease.
5. Helps in Weight Loss
Brazil nuts are high in fiber, which can help to keep you feeling full and satisfied. This may help to control appetite and support weight loss efforts. It provides you with the nutrition you need and helps you avoid overeating. The presence of the amino acid arginine, which further promotes weight loss and aids in fat burning.
6. Improved Immune System
Brazil nuts are a good source of zinc, which is essential for a healthy immune system. Zinc can help to support the function of white blood cells, which are important for fighting off infections.
7. May improve cholesterol levels
Some studies have found that consuming Brazil nuts may help to lower LDL (“bad”) cholesterol levels and improve the ratio of LDL to HDL (“good”) cholesterol, which may reduce the risk of heart disease.
8. May have anti-inflammatory effects
Brazil nuts contain compounds called phytosterols, which may have anti-inflammatory properties. This may help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
9. Good for Hair Growth
Brazil nuts are a great source of vital fatty acids, Vitamin E, iron, zinc, manganese, copper, and selenium which are important for promoting healthy hair development. According to a different study, nuts may promote healthier and faster hair growth.
10. Improves thyroid health
The thyroid is the biological organ with the highest concentration of selenium. Consuming Brazil nuts thereby aids the body in controlling the thyroid hormone. This helps the gland function normally and even better, improving your health.
11. Aids in Digestion
Brazil nuts are an excellent source of both soluble and insoluble fiber, which helps to facilitate digestion overall. Because soluble fiber is known to draw water and facilitate digestion, this is the reason. On the other hand, insoluble fiber facilitates the transit of hazardous waste by improving digestive function.
12. Increase Testosterone Level
According to studies, infertility is a common issue for males who have low amounts of selenium. Brazil nuts are a significant source of the element, thus consistently eating them will have a favorable effect on your testosterone levels. Overall, it raises testosterone levels, which consequently increases fertility.
Side Effects of Brazil Nuts
- Allergy risk: Some people may be allergic to Brazil nuts, which can cause symptoms such as hives, rash, itching, swelling, and difficulty breathing. If you have a known nut allergy or have experienced allergic reactions to other types of nuts, you should avoid Brazil nuts or consume them with caution.
- High in calories and fat: Brazil nuts are high in calories and fat, which can contribute to weight gain if consumed in excess.
- May interact with certain medications: Brazil nuts are a rich source of selenium, and high intakes of selenium may interfere with the absorption and effectiveness of certain medications, such as antithyroid drugs and chemotherapy agents. If you are taking any medications, you should consult with a healthcare provider before adding Brazil nuts to your diet.
FAQ
Brazil nuts contain 68 to 91 micrograms of selenium per nut, which poses a risk of selenium poisoning if ingested in excess often.
Selenium, a mineral that promotes undisturbed sleep, may be found in abundance in Brazil nuts.
Morning is the best time to eat. The consumption of nuts with breakfast can aid in blood pressure control and fatigue prevention.
You should only eat one to three Brazil nuts each day to avoid getting too much selenium.