The health benefits of Brazil nuts

Have you ever received a gift hamper of assorted nuts and in it seen these long oval shaped nuts and wondered what these unusual looking nuts are?

These oblong nuts are called Brazil nuts.

They hail from the Bertholletia excelsa tree which grows in the Amazon rainforest. Brazil nuts have become increasingly popular in recent times.

When you crack open the tough, triangular shells of the Brazil nut,  a smooth texture and a light, buttery, nutty flavour hits you instantly as you begin to crunch on it.

Brazil nuts are typically enjoyed raw or blanched.

Highly nutritious and beneficial it is touted as one of the best sources of selenium.

Here are some proven health and nutrition benefits of Brazil nuts —

 Packed with nutrients: Brazil nuts are nutritious dense, loaded with protein, healthy fats, selenium, zinc, vitamin E, magnesium and phosphorus.

1. Rich in selenium: Brazil nuts are a rich source of selenium containing more selenium than any other nut. Selenium is a trace element that is vital for the proper functioning of your body, thyroid and it even influences your immune system and cell growth. Eating just two Brazil nuts a day is as effective as taking a selenium supplement to raise your selenium levels.
2. Supports thyroid function: This small butterfly shaped gland at the back of your throat is the powerhouse of most of your hormones that control your growth, metabolism, body temperature etc. The tissue in your thyroid has the highest concentration of selenium in your body. Selenium is required for the production of the thyroid hormone T3 and proteins that protect your thyroid from damage.                        Enter Brazil nuts, just two a day deliver enough selenium to maintain proper    thyroid    function and prevent thyroid disorders.
3. Reduces inflammation in the body: Brazil nuts are rich in antioxidants, which combat free radicals. The anti-inflammatory effects of Brazil nuts can be achieved from eating just a single nut.
4. Lowering blood sugar: Foods rich in selenium may help improve people’s blood sugar levels making Brazil nuts a great candidate for diabetics. The selenium and antioxidants in Brazil nuts help to lower insulin levels and boost insulin sensitivity thus improving blood sugar levels.
5. Support mood balance: Low selenium levels have been linked to several mood related disorders like anxiety and depression. Brazil nuts are deemed as mood lifters because of its selenium and serotonin content. The lower the selenium and serotonin levels, the more pangs of anxiety and depression. Brazil nuts not only help regulate your mood, but also have positive effects on sleep and appetite.
6. Good for your heart health: Brazil nuts fatty acids that are magnificent for your heart-health. They improve blood vessel functioning and even reduce LDL cholesterol levels. Consumption of Brazil nuts is known to decrease the risk of cardiovascular disease and heart attacks among people as well as those living with diabetes. Brazil nuts’ effects on heart health are truly promising.
7. Boosting immune system: The antioxidants and other healthy, organic compounds found in Brazil nuts help the overall immunity of the body. Brazil nuts contain a plethora of nutrients that boost the immune system, fight off diseases and infections, boost your energy levels and even help you carry out your day-to-day activities with ease.
8. Brazil nuts are good for your brain: Brazil nuts contain ellagic acid and selenium, both of which are brain boosting compounds. Eating Brazil nuts daily is said to improve your verbal skills, mental function and even prevent or delay the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
9. Antioxidant effects: The selenium in Brazil nuts boost the body’s antioxidant system and prevent oxidative stress. Eating Brazil nuts does great things for your body’s health.
10.  Prevents hair loss and treats acne: Brazil nuts surely make a difference when it comes to skin and hair. Selenium deficiency often leads to heavy hair loss so regularly eating Brazil nuts make sure that your hair not only stops shedding but also grows beautifully and denser than ever before. If you suffer from the occasional breakout, marks and imperfections, Brazil nuts will be a godsend for you. It improves the skin’s elasticity and gets rid of any redness, inflammation, ageing skin, fine lines and wrinkles.
11. Brazil nuts nourish the hair from root to tip thus leaving you with a healthy and thick mane and give you glazed donut skin.
12. Brazil nuts aid in digestion and even help you lose weight: Even though Brazil nuts have plenty of calories and fats, they are great for your digestive system. Making you feel fuller, boosting your body’s fat-burning capabilities and aiding digestion is every Brazil nuts forte.
13. Improves sex life: Another facet where selenium levels play a major role is your libido. Eating Brazil nuts effectively make your sex life better.
14. Boosts testosterone levels in men: Research has shown that men with lower levels of selenium often suffer from infertility because of the effect it has on their testosterone levels. Regularly eating Brazil nuts surely has a positive effect on testosterone levels and in turn boosting male fertility.

Side effects and risks of Brazil nuts —

• Consuming too many Brazil nuts a day can cause selenium toxicity, a consequence of which is brittle nails and hair.
• Excess consumption of Brazil nuts also leads to nausea, fatigue, diarrhoea, irritability and garlic-like breath.

How many Brazil nuts can I have in a day?

Brazil nuts offer some impressive health benefits, but eating too many could be harmful. It’s important to limit your intake. Brazil nuts, like any other food, should be eaten in moderation. A healthy and wholesome quantity of Brazil nuts given the number of calories and the nutritional content should not exceed more than three a day.

A Brazil nut a day doesn’t keep the selenium at bay!