Important Health Benefits of Brazil Nuts Explained

Brazil nuts are seeds obtained from the brazil nut tree. They are known to have a smooth and buttery texture, with each seed encased in a fruit surrounded by a hard shell. Brazil nuts originate in the Amazon rainforest in South American regions like Brazil, Peru, and Bolivia. They are recommended as a healthy and delicious treat, as they offer various health benefits.

Nutrition Value Of Brazil Nuts

Brazil nuts are a powerhouse of nutrients. They contain healthy fats, fibre, protein, vitamins, and minerals. One nut contains the following nutrients-

1. Calories: 33

2. Carbohydrates: 1g

3. Protein: 1g

4. Total fat: 3g

5. Magnesium: 19 mg (6% of daily value)

6. Potassium: 33 mg (1% of daily value)

7. Selenium: 96 mcg (175% of daily value)

8. Vitamin E: 0.3 mg (2% of daily value)

Health Benefits of Brazil Nuts

By including Brazil nuts in your diet, you can receive the following health benefits-

1. Helps in reducing inflammation- Brazil nuts contain antioxidants like selenium, vitamin E, and ellagic acid that are essential to lower inflammation levels in the body.

• Antioxidants offer assistance in decreasing oxidative stress and battling free radicals in the body.

• By bringing down inflammation levels, the chance of health diseases like heart illness, diabetes, depression, etc, is lowered as well.

2. Improves heart health- Brazil nuts are rich in healthy fats such as monounsaturated and polyunsaturated fats. 

• They help regulate cholesterol levels in the body, reducing bad cholesterol and raising good cholesterol levels, improving heart health.

• These healthy fats help reduce the risk of heart disease or stroke.

3. Enhances brain functions- Brazil nuts are said to improve brain health due to their high content of antioxidants. They contain antioxidants like selenium and ellagic acid that help improve brain functions.

• Brazil nuts are rich in selenium, which acts as a mood-booster that helps combat depression and anxiety. It also reduces the risk of neurodegenerative disorders like Alzheimer's and Parkinson's.

• Brazil nuts also contain a polyphenol called ellagic acid, which provides anti-depressant benefits to the brain, thus enhancing brain health.

4. Improves bone health- Brazil nuts help in enhancing bone health as these nuts contain calcium and magnesium.

• Calcium is an essential mineral that helps maintain strong and healthy bones.

• Magnesium helps in the mineralization of bones, reducing the risk of bone disorders like osteoporosis and fractures.

Also Read - 5 Health Benefits of Eating Ajwa Dates

Other Health Benefits of Brazil nuts include:

1. Improves Thyroid Health- Brazil nuts contain a rich amount of selenium, which is essential to support thyroid functions.

• Selenium helps in the protection and hormone production of the thyroid gland.
• It helps reduce the risk of thyroid disorders like hypothyroidism, thyroiditis, etc.

Also Read - The Top 10 Foods for Thyroid Health

2. Helps in Diabetes Management- Brazil nuts are useful in regulating sugar levels in the body. This helps control insulin levels, enhancing insulin sensitivity in the body. It is beneficial for individuals with type 2 diabetes.

3. Anti-cancer properties- Brazil nuts may contain potential anti-cancer properties. Certain studies suggest the selenium content in brazil nuts helps prevent the risk of certain cancers.

4. Helps Boost Men’s Testosterone Levels- Brazil nuts have a high content of selenium, which is found to impact the quality of sperm, as they are associated with selenium levels. It helps boost testosterone levels, proving to be beneficial for men.

Side Effects of Brazil Nuts

Brazil nuts, along with their many advantages, may have certain limitations that could cause potential side effects-

1. Since Brazil nuts are rich in selenium, excessive consumption of these nuts can lead to selenium toxicity. Certain symptoms of selenium toxicity are-

• Nausea
• Tiredness
• Hair loss
• Muscle and joint pain

2.. Extreme cases of selenium toxicity can also cause respiratory diseases, heart and kidney failure.

How many brazilian nuts are safe to eat in a day?

Brazil nuts may have  many benefits, but they are best consumed in moderation.

1. One to three brazil nuts a day is an ideal amount to consume for the human body. 

2. Due to the high content of selenium in brazil nuts, it could cause adverse health effects.

3. Excessive consumption of selenium can lead to the risk of kidney failure, breathing and cardiovascular issues.

How to eat brazil nuts?

Brazil nuts can be consumed in multiple ways-

1. Snack- Brazil nuts are ideal as a snack, as they can be eaten raw or roasted.

2. Dishes- These nuts can be sprinkled over or added to various dishes like salads, rice or vegetable dishes.

3. Desserts- These nuts can be added while preparing cake batters, cookie dough, etc. 

In all, brazil nuts are packed with essential nutrients that make them vital to include in your daily diet.  They provide various health benefits, especially for your thyroid, heart, brain, and bones. Choose Happilo’s brazil nuts, sourced from South America, which are rich in healthy fats, proteins, minerals, and antioxidants that keep you healthy. These nuts are a rich energy source, keeping you active throughout the day!