7 Proven Health Benefits of Brazil Nuts

Introduction:

Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.

These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.

Eating Brazil nuts may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.

1. Packed with nutrients

Brazil nuts are very nutritious and energy dense.

A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients:

· Calories: 187

· Protein: 4.1 grams

· Fat: 19 grams

· Carbs: 3.3 grams

· Fiber: 2.1 grams

· Selenium: 988% of the Reference Daily Intake (RDI)

· Copper: 55% of the RDI

· Magnesium: 33% of the

· Phosphorus: 30% of the RDI

· Manganese: 17% of the RDI

· Zinc: 10.5% of the RDI

· Thiamine: 16% of the RDI

· Vitamin E: 11% of the RDI

Brazil nuts are rich in selenium which is important for immune system, thyroid gland and cell growth. One nut can contain 175% of the RDI.

Selenium is also responsible to support thyroid gland function: hormone production needed for growth, metabolism and body temperature regulation.

Supplementing with selenium may benefit people with thyroid disorders such as Hashimoto's thyroiditis and Graves' disease.More research is still needed.

Brazil nuts contain antioxidants like selenium, vitamin E, and phenols. One nut daily could reduce inflammation risk.

Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.

Brazil nuts contain ellagic acid, which may have protective effects on your brain. Additionally, selenium may reduce your risk of some brain diseases and improve mental performance and mood. More research is still needed.

Selenium toxicity is a rare but dangerous, potentially life-threatening condition. The safe upper intake level for selenium is 400 mcg. It’s important to limit your intake to 1–3 Brazil nuts per day or check how much selenium is in the nuts you buy.

Sources:

https://www.healthline.com/nutrition/brazil-nuts-benefits

https://familypantry.nz/organic-brazil-nuts-whole