Brazil Nut Benefits
Have you heard about Brazil nuts? It’s hard to miss them. While they have been around for hundreds of years, they are only now gaining the attention they deserve.
The numerous health benefits of Brazil nuts are turning them into the nut of choice among health-conscious individuals, especially those following a keto or vegan diet.
So, what are the benefits of eating Brazil nuts? What are these exotic treats, and where can you find them? We’ll explore the advantages of these delicious nuts and tell you everything you need to know to enjoy their goodness.
What are Brazil Nuts?
The smooth-textured and light-flavored Brazil nuts come from the Bertholletia excelsa tree from the rainforests of the Amazon. These trees produce coconut-like fruits that contain up to 24 edible seeds. Each seed is an energy bomb with an impressive nutritional profile.
The Nutritional Profile of Brazil Nuts
The health benefits of Brazil nuts come from their notable nutritional profile. Brazil nuts are full of proteins, fiber, vitamins, and minerals. They make an excellent addition to a healthy lifestyle.
Look at the list of nutrients in one serving of these healthy snacks to understand why Brazil nuts are good for you.
A 1-ounce (28-gram) serving of Brazil nuts contains:
- Fat: 19 grams
- Fiber: 2.1 grams
- Carbs: 3.3 grams
- Protein: 4.1 grams
- Iron: 7.2 milligrams
- Zinc: 1.22 milligrams
- Calcium: 48 milligrams
- Selenium: 420 milligrams
- Potassium: 198 milligrams
- Magnesium: 112 milligrams
With over 400 mg of selenium, Brazil nuts are the richest food source of this essential mineral. While you can enjoy a serving of Brazil nuts for their health benefits, remember that they are also one of the most energy-dense nuts, with 186 calories per serving. So try not to overdo it!
Top 7 Benefits of Eating Brazil Nuts
Here are seven science-backed effects these nutritious nuts can have on your body.
1. Promote Heart Health
Brazil nuts are full of heart-healthy monounsaturated fats that may improve cholesterol levels and reduce the risk of heart disease. Studies show that eating them regularly for eight weeks significantly increased HDL (good) cholesterol levels in obese people.
Brazil nuts also contain fiber and anti-inflammatory components, which may regulate cholesterol levels and remove free radicals that lead to cardiovascular conditions.
2. Support Thyroid Health
One of the most notable health benefits of Brazil nuts is their ability to support thyroid health. Your thyroid relies on selenium for proper functioning. Without it, you may develop disorders like Hashimoto’s thyroiditis, Graves’ disease, and thyroid cancer.
One Brazil nut has enough selenium to fulfill your daily requirements for this mineral. Studies show that supplementation with selenium may improve thyroid function and may alleviate the symptoms of thyroid diseases.
3. Boost Brain Function
One of the benefits of eating Brazil nuts may be improved brain function. Scientists attribute this benefit to the nuts’ high selenium and ellagic acid content. Studies show that low levels of selenium may cause neurodegenerative diseases like Parkinson’s disease and Alzheimer’s disease.
Selenium and ellagic acid may act as antioxidants and boost your brain function. Studies on the health benefits of Brazil nuts also show that they may have antidepressant effects and improve mood.
4. Aid in Weight Management
Eating Brazil nuts in a nutritious diet may help you lose weight and maintain a healthy body composition. Researchers attribute this benefit of nuts to their healthy fat and fiber content that may keep you full longer.
5. Reduce Inflammation
Another one of the health benefits of Brazil nuts is their potential to reduce inflammation. Studies show that their healthy fats, vitamins, phenols, and antioxidants may be responsible for lowering inflammation markers in the body.
Lowering chronic inflammation is vital for reducing the risk of various diseases. For instance, with lower inflammation, it’s less likely you’ll experience conditions like heart disease, cancer, and diabetes.
6. Regulate Blood Sugar
One of the benefits of eating Brazil nuts is that they may help control blood sugar levels and manage type 2 diabetes.
Research suggests that selenium may lower insulin levels and regulate blood sugar in those with type 2 diabetes. Brazil nuts’ ability to control blood sugar may also be due to their high fiber content, which slows down glucose absorption and reduces appetite.
7. Improve Bone Health
The last health benefit of Brazil nuts on our list is their ability to possibly improve bone health. These nuts are full of calcium, magnesium, and phosphorus. These nutrients are all essential for maintaining strong and healthy bones.
Only an ounce of Brazil nuts can give you up to 33% of your daily magnesium requirements and may help you avoid conditions like osteoporosis.
Health Risks of Eating Brazil Nuts
When discussing the health benefits of Brazil nuts, we must also talk about their health risks. Brazil nuts are safe to eat for most people. However, people with nut allergies should avoid them.
You must limit your intake of these nuts. Eating too many Brazil nuts may lead to selenium toxicity (selenosis) and cause unpleasant side effects. It’s recommended that you eat anywhere from 1 to 3 Brazil nuts a day, but no more. So enjoy your Brazil nuts but in moderation!
How to Incorporate Brazil Nuts Into Your Diet
You can easily incorporate Brazil nuts into your diet and enjoy their health benefits. They make excellent snacks and delicious additions to any dish. Eat them as they are for a natural energy boost, or try them in these recipe ideas with nuts:
Reap the Health Benefits of Brazil Nuts With Wildly Organic
Now that you know the benefits of eating Brazil nuts, you can enjoy them to help live your healthiest, happiest life. Wildly Organic is here to help you on your health journey!
We carry some of the tastiest Brazil nuts on the market. They are organic, raw, and filled with nutritional goodness. You can buy them in bulk or enjoy them in smaller bags to satisfy your taste buds with their light flavor.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.