Brazil nuts are packed with essential nutrients and minerals, such as selenium. Additionally, they can provide assistance in maintaining optimal thyroid function and promoting overall well-being.

Brazil, or Brazilian, nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. People often savor their velvety, creamy consistency and rich taste either in their natural state or after a quick blanching.

Indeed, Brazil nuts have numerous health benefits. These are the seven most crucial ones:

1. Boosting your nutrition

Brazil nuts are packed with nutrients and provide a great source of energy. The following nutrients are found in a 1-ounce (oz) serving of Brazil nuts:

Calories: 187
Protein content: 4.1 grams (g)
Total fat content: 19 grams
Carbohydrates: 3.3 grams
Dietary fiber content: 2.1 grams
Copper provides 55% of the Daily Value (DV)
Magnesium content: 25%
The phosphorus content is 16%.
Manganese content: 15%
Zinc content: 10%.
Thiamine content: 15%.
Vitamin E content: 11%.

Did you know that Brazil nuts are also packed with selenium? A single nut provides a whopping 96 micrograms (mcg), which is equivalent to 175% of the recommended daily intake (RDI). On average, most other healthy nuts provide less than 1 mcg.

In addition, Brazil nuts contain higher concentrations of magnesium, copper and zinc.
The quantities of these nutrients may differ based on the specific climate and soil conditions.

In addition to being a delicious snack, Brazil nuts are packed with beneficial fats. Interestingly, a significant portion of the fats found in Brazil nuts are polyunsaturated fatty acids. This particular type of fat has been shown to have numerous benefits for heart health.

2. Selenium source

Brazil nuts are packed with selenium, making them a fantastic source of this essential mineral. Did you know that a 1-oz nut contains an astonishing 989% DVT source of selenium? It’s truly remarkable!

For adults, the recommended daily intake of selenium is 55 mcg. Therefore, the typical Brazil nut provides an impressive 175% of the recommended daily intake of this essential mineral.

Selenium is an essential trace element that plays a crucial role in maintaining the proper functioning of your body. It’s essential source for your thyroid and influences your immune system and cell growth.

It is worth noting that increased levels of selenium have been associated with improved immune function and positive outcomes for:

— cancer
— infections
— infertility
— pregnancy
— heart disease
— mood disorders.

Although selenium deficiency is rare, some people worldwide may have insufficient intake for optimal functioning. As an illustration, researchers have discovered suboptimal selenium levels in individuals across Europe, the United Kingdom, and the Middle East.

Brazil nuts are a fantastic choice for boosting your selenium levels.

3. Support for the thyroid

Located at the base of your neck, the thyroid is a small gland that resembles a butterfly. It plays a crucial role in producing hormones that are vital for growth, metabolism, and maintaining body temperature.

Thyroid tissue contains a significant amount of selenium, which is essential for producing the thyroid hormone T3. Additionally, it contains proteins that help safeguard your thyroid from cellular harm.

Including a Brazil nut in your daily routine can provide the necessary selenium to maintain healthy thyroid function.

4. Reducing inflammation

Brazil nuts are packed with antioxidants that contribute to the overall health of your cells. Antioxidants combat damage caused by reactive molecules known as free radicals.

Brazil nuts contain a variety of antioxidants, such as selenium, vitamin E, gallic acid, and ellagic acid.

Selenium has been found to enhance the production of an important enzyme called glutathione peroxidase (GPx). GPx has the potential to assist in reducing inflammation and safeguarding your body against oxidative stress. This stress is caused by an imbalance between antioxidants and free radicals, which can potentially result in cellular damage.

4. Taking care of your heart

Brazil nuts are packed with heart-healthy fatty acids, including polyunsaturated fats. They also boast an abundance of antioxidants, minerals, and fiber. These nutrients have the potential to reduce the risk of heart disease.

Studies have shown that Brazil nuts have the potential to impact various aspects of health:

— vascular inflammation
— oxidative stress
— coagulation
— total cholesterol
— triglycerides
— blood glucose levels.

Additionally, they can enhance levels of HDL (good) cholesterol and reduce arterial stiffness.

5. Taking care of your brain

Did you know that Brazil nuts have some amazing health benefits for your brain? They are packed with ellagic acid and selenium, which can do wonders for your brain health.

Brazil nuts contain a polyphenol known as ellagic acid. This substance possesses antioxidant and anti-inflammatory properties that could potentially safeguard and uplift your brain. It’s worth noting that Selenium can potentially contribute to brain health due to its antioxidant properties.

According to a study conducted in 2016, older adults with mental impairment incorporated one Brazil nut into their daily diet for a period of six months. Not only did they experience higher selenium levels, but they also demonstrated enhanced verbal fluency and cognitive function.

Neurodegenerative diseases such as Alzheimer’s and Parkinson’s have been linked to low levels of selenium.

Additionally, there is research indicating that taking selenium supplements may potentially help improve low mood, which has been linked to insufficient selenium intake.

It’s important to be mindful of the quantity when enjoying Brazil nuts, as they can have both positive and negative effects on your health.

Consuming a high amount of selenium, such as the quantity found in around 50 average-sized Brazil nuts, can lead to toxicity.

Selenosis, a condition resulting from excessive selenium intake, can lead to various health issues.

If you want to avoid consuming excessive selenium, it’s a good idea to limit yourself to one to three medium-sized Brazil nuts per day.

Furthermore, individuals who have certain food allergies, such as nut allergies, should steer clear of Brazil nuts to prevent any allergic reactions.

Brazil nuts are incredibly nutritious, packed with beneficial fats, antioxidants, vitamins, and minerals. They have a high selenium content, which is a mineral known for its powerful antioxidant properties and its benefits for thyroid, brain, and heart health.

Before adding Brazil nuts to your routine, it’s important to consult a healthcare professional if you take any medications.