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What are the benefits of Brazil nuts?
Are Brazil nuts bad for You?
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Dec 20, 2023 · Side Effects of Brazil Nuts. Things to watch out for. When it comes to Brazil nuts, less is more. They’re high in calories and fat, which may lead to unwanted weight gain if you eat too...
- Overview
- 1. Nutrition
- 2. Heart health
- 3. Thyroid health
- 4. Antioxidant effects
- 5. Anti-inflammatory effects
- 6. Lowering blood sugar
- 7. Improving brain functioning
- How to eat Brazil nuts
- Can you eat too many Brazil nuts?
Brazil nuts are a good source of healthy fats, protein, fiber, and antioxidants, such as selenium. Benefits of Brazil nuts can include helping boost heart health, improving brain function, managing blood sugar, and more.
Brazil nuts come from the South American Bertholletia excelsa, or Brazil nut, tree. Despite its name, the Brazil nut is technically a seed rather than a nut. By definition, nuts are hard-shelled fruits that contain a single, large seed. Walnuts and pistachios are good examples.
Brazil nuts may offer surprising and powerful nutritional benefits, including boosting heart health, providing antioxidants, and improving brain function.
In this article, we discuss the health benefits of Brazil nuts, their risks, and how to add them to the diet.
Brazil nuts are among the richest dietary sources of selenium, an essential mineral with antioxidant properties. Selenium plays an important role in reproduction, metabolism, and immune health.
A single Brazil nut contains 68 to 91 micrograms (mcg) of selenium, meaning that just one nut per day can provide the daily recommended adult allowance of 55 mcg.
In addition to selenium, Brazil nuts contain plenty of protein, essential minerals, and healthful fats.
According to the United States Department of Agriculture (USDA), a serving of three Brazil nuts contains the following nutrients:
•99 calories
•2.15 grams (g) of protein
Brazil nuts contain healthful fats called polyunsaturated and monounsaturated fatty acids.
According to the American Heart Association (AHA), consuming monounsaturated fats and polyunsaturated fats instead of saturated and trans fats helps improve cholesterol levels, which lowers the risk of heart disease and stroke.
Brazil nuts also provide dietary fiber. The AHA report that eating fiber-rich foods improves blood cholesterol levels and lowers the risk of heart disease, stroke, obesity, and type 2 diabetes.
The findings of a 2019 study showed that higher consumption of tree nuts decreased the risk of cardiovascular disease and heart attack among people living with diabetes.
Selenium deficiency can cause hormonal imbalances that can negatively affect sleep, mood, concentration, and metabolism.
Selenium plays an essential role in hormone production. The thyroid gland uses selenium to convert thyroxine hormone (T4) into its active form, triiodothyronine hormone (T3).
The selenium in Brazil nuts may boost the body’s antioxidant system and prevent oxidative stress.
The liver breaks selenium down into a type of protein called selenoprotein P, which effectively removes excess free radicals. Free radicals cause oxidative stress, and research has linked them to many chronic health conditions, including cancer.
A double-blind, placebo-controlled study examined the antioxidant effects of Brazil nut consumption. During the study, 91 people with hypertension and high blood-lipid concentrations received either 13 g of granulated, partially defatted Brazil nuts or a placebo every day for 12 weeks.
The participants in the Brazil nut group had higher selenium levels and increased activity of an antioxidant enzyme called GPx3. They also had lower levels of oxidized low-density lipoprotein (LDL), which people sometimes refer to as “bad cholesterol.”
The antioxidant properties of Brazil nuts may help reduce inflammation in the body. Inflammation has an association with many chronic health conditions.
A small-scale 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease. After 3 months, the researchers noticed a reduction in inflammation and markers of oxidative stress.
Foods rich in selenium may help improve people’s blood sugar levels.
A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults.
Antioxidants help keep the brain healthy. Brazil nuts have powerful antioxidant effects, which may boost brain functioning.
Scientists have linked decreases in antioxidant function to cognitive impairment and neurodegenerative diseases, including Alzheimer’s disease.
The findings of a 2014 study suggested that people with Alzheimer’s disease have lower selenium levels than those without the condition.
A small-scale trial reported that eating one Brazil nut per day for 6 months had positive effects on some cognitive functions among older adults with minor cognitive impairment (MCI) compared with those in a control group. This result may be due to the nuts reversing selenium deficiency.
People can eat whole Brazil nuts as a snack or add them to other foods. Brazil nuts are fine to eat raw or roasted.
To cook Brazil nuts on the stovetop:
•Place a layer of Brazil nuts in a skillet over medium heat.
•Stir the nuts every minute or so to avoid burning them.
•Continue cooking for about 5 to 10 minutes until the nuts become aromatic.
To roast Brazil nuts in the oven:
When it comes to Brazil nuts, more is not necessarily better. People should limit their intake of Brazil nuts to a few per day to avoid negative side effects. Brazil nuts are high in calories, and eating too many can cause selenium toxicity.
Like most nuts, Brazil nuts are very calorie-dense. People who eat too many Brazil nuts run the risk of exceeding their daily recommended calorie intake. Consuming too many calories can cause unwanted weight gain.
Aug 14, 2018 · In some people, eating Brazil nuts can cause side effects like itching, hives, wheezing, swelling, diarrhea, and even anaphylactic shock. ( 26 ) If you have an allergy to tree nuts, you should also avoid Brazil nuts.
- The World’s Best Source of Selenium. Selenium is an essential antioxidant mineral, and it has several important functions within the human body. Among these benefits, selenium may help to improve the body’s antioxidant defense system and lower inflammation (3, 4).
- Brazil Nuts Improve the Lipid (Cholesterol) Profile. Numerous studies have shown that Brazil nuts may benefit cardiovascular health by improving the cholesterol profile.
- Brazil Nuts May Improve Thyroid Function. The thyroid is a gland at the front of the lower neck that is responsible for producing important hormones.
- Source of Vitamin E. Vitamin E is a fat-soluble vitamin that plays a crucial role in our health. For one thing, the vitamin has antioxidant properties, and studies show that it may reduce oxidative stress (14, 15).
Feb 9, 2024 · Brazil nuts benefits are impressive. These nuts can help fight inflammation, combat cancer, positively affect mood, improve heart health and control thyroid health. It’s important not to overdo it with the Brazilian nut, since the high selenium content can be detrimental if you overload your body with it.
Jan 16, 2023 · Anti-inflammatory. Cardiovascular health. Body composition. Diabetes. Recommended servings. Potential health risks. Summary. Brazil nuts contain high levels of vitamins, minerals, and other nutrients. This means they may benefit many different areas of health, including the thyroid, brain, and heart.
Nov 15, 2023 · Nutrition Breakdown. Finding Quality Nuts. Brazil nuts are the large seeds of giant trees grown in the Amazon jungle. These tree nuts provide a low-fat source of micronutrients. They are unique because they contain the highest amounts of selenium found in foods consumed by humans.
