Brazil nuts are not any atypical nuts. They stand proudly because the world’s richest source of selenium, a trace mineral that plays a pivotal role in your health. They’re wealthy in vitamins and minerals and are a fast and healthy snack that might help with thyroid function and give you a lift in energy. These nuts enhance many other facets of human health, including hormone function, immune system, and digestion.
The crunchy and engaging Brazil nuts have journeyed through history, charming the palates of multiple cuisines. Let’s explore the secrets of Brazil nuts, revealing how they will supercharge your health and vitality. This text covers all the pieces you could learn about Brazil nuts.
Dietary Profile of Brazil Nuts
A 100-gram serving of Brazil nuts comprises the next nutrients.
- Calories: 659 kcal
- Water: 3.42 g
- Protein: 14.32 g
- Fibre: 7.5 g
- Fat: 67.1 g
- Carbohydrates: 11.74 g
- Calcium: 160 mg
- Iron: 2.43 mg
- Magnesium: 376 mg
- Phosphorus: 725 mg
- Potassium: 659 mg
- Sodium: 3 mg
- Selenium: 1917 µg
- Folate: 22 µg
Note: The beneficial intake amount of Brazil nuts is 2-3 per day to avoid selenium overdose.
Potential Health Advantages of Brazil Nuts
Supports Healthy Cholesterol Levels
A study from 2013 showed that eating a single serving of Brazil nuts improved the serum lipid profile of individuals. The 20 selenoproteins in Brazil nuts have selenocysteine at their lively centres. These selenoproteins promote cardiovascular advantages owing to their antioxidant properties. Epidemiological studies have recognised it to have defensive properties against cardiovascular damage.
Brazil nut is well-known for its cardiovascular-friendly PUFA. In various studies, Brazil nuts have been seen to have LDL cholesterol and triglycerides lowering properties and likewise reduced the risks of coronary artery disease, heart attack, stroke, etc.
Good for the Brain
Brazil nuts contain ellagic acid, which possesses antioxidant and anti inflammatory properties. Furthermore, Brazil nuts are wealthy in selenium, which shows neuroprotective, anti-depressant effects on the brain. Investigations have confirmed that selenium supports vital brain signalling pathways like GABA and dopamine signalling. Low selenium levels are also related to depression and anxiety. Ellagic acid-containing Brazil nuts, when combined with selenium, can boost antioxidant levels and reduce neuro-inflammatory diseases like Alzheimer’s.
Improves Thyroid Health
Selenium in Brazil nuts supports thyroid function. Brazil nuts are wealthy in phenols like gallic acid and ellagic acid, which improves thyroid hormone levels.
Consuming Brazil nuts at 9.42 mg/day for 11 weeks showed a noticeable increase in plasma selenium and GPx, improving the general effect of thyroid hormones. For example, Hashimoto’s thyroiditis and Graves’ disease have shown positive responses in mood and immune system with selenium supplementation.
Helps to Reduce Inflammation
Inflammation may result in free radical activity within the body. The potent antioxidant content of Brazil nuts protects the cells from oxidative damage. As well as, selenium increases the degrees of glutathione peroxidase, which is an enzyme well-known to scale back oxidative damage attributable to free radicals.
Summary
Studies have indicated that consuming Brazil nuts may help those that are lacking in selenium, a vital element needed to take care of good thyroid function. Beyond its potential to support thyroid function, selenium from Brazil nuts may additionally lower oxidative stress and inflammation within the body, each of which may cause cellular damage within the event of an imbalance. Along with the selenium, the ellagic acid present in Brazil nuts can boost antioxidant levels, which helps reduce the chance of neuro-inflammatory diseases like Alzheimer’s. Brazil nuts also lower total and LDL levels of cholesterol due to their high fibre content, mineral-rich composition, and heart-healthy polyunsaturated fatty acid profile.
Healthy Brazil Nut Recipes
Healthy Brazil Nut Cookies
Servings: 6
Preparation time: 20 minutes
Cooking time: 10 minutes
Ingredients
- Quick oats: 150 g
- Dates: 50 g
- Brazil nuts: 2-3
- Baking soda: ½ tsp
- Sea salt: ½ tsp
- Tahini: 50 g
- Maple syrup: ½ tbsp
- Vanilla extract: 1 tsp
Methods of Preparation
- Mix oats, brazil nuts, dates, sea salt and baking soda in a food processor.
- After finely chopping, mix in tahini. Add vanilla extract and maple syrup to it and mix it till it forms a dough.
- Scoop out the dough and place it on a parchment paper.
- Use your hand or the underside of any jar to flatten it out barely.
- Preheat the oven to 350 degrees for 10 minutes and bake the cookies for 8-10 minutes.
- Cool it and revel in it with tea.
Healthy Brazil Nut Brownies
Servings: 16
Preparation time: 20 minutes
Cooking time: half-hour
Ingredients
- Quick oats: 250 g
- Coconut oil: 6 tbsp
- Coconut sugar: 100 g
- Vanilla essence: 1 tbsp
- Eggs: 2 large
- Unsweetened cocoa powder: 1 tbsp
- Chopped dark chocolate: 1 medium
- Sea salt: ¼ tsp
- Brazil nuts: a handful (roughly chopped)
Methods of Preparation
- Preheat the oven to 350 degrees F.
- Melt coconut oil in a saucepan and add coconut sugar.
- Add chopped dark chocolate and vanilla essence to it and stir it until it melts.
- Remove it from heat.
- With a hand mixer, beat it for 2-4 minutes.
- Add eggs one after the other and carry on mixing them.
- Add cocoa powder and salt and beat it for several minutes.
- Fold within the chopped Brazil nuts.
- Pour the batter right into a greased tray and bake it for 20-25 minutes.
- Remove from the oven and let it cool for 45 minutes.
- Cut it into squares and revel in.
Risks of Overconsumption
Although Brazil nuts have several health advantages, taking an excessive amount of of them can result in several health problems, including:
- Given the variety of calories, overconsumption of Brazil nuts results in weight gain.
- Overconsumption can result in selenosis, also often called selenium poisoning, which may cause a wide range of symptoms, including hair loss, nausea, diarrhoea, and a metallic taste within the mouth. Selenium intakes which are too high, whether from food or supplements, can lead to heart attacks, kidney failure, tremors, and heart failure.
- Before consuming Brazil nuts, speak together with your doctor if you’ve got any type of nut allergy or when you are currently on medication for a similar. There are several common allergens present that would trigger an allergic response.
Summary
Brazil nuts are primarily protected for everybody. Nevertheless, when you overeat, it could actually contribute to weight gain. Furthermore, individuals with nut allergies must avoid Brazil nuts. Taking selenium supplementation and Brazil nuts together can lead to an overdose. It might cause selenosis, that’s, hair loss, brittle nails, metallic taste within the mouth, etc. Remember to devour Brazil nuts sparsely.
HealthifyMe Suggestion
Brazil nuts, like other nuts, are a wealthy source of protein and healthy fats. In excessive quantities, they will contribute to weight gain, so portion control is required. You’ll be able to roast Brazil nuts together with other nuts you enjoy. Just mix them and store them in an airtight container. You can too add in some dry fruits for sweetness. Enjoy this homemade Brazil nut trail mix as your morning snack.
The Final Word
Brazil nuts have two principal effects on the body: they control thyroid function and strengthen immunity by forming a protective barrier against infections. Other than that, they supply an abundance of nutrients for higher heart health, including vitamins and minerals. Like several other food, Brazil nuts can, nonetheless, have unfavourable effects if consumed in excess.
Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.
Ceaselessly Asked Questions
Q. What are Brazil nuts?
A. Brazil nuts are crunchy, unique-tasting, unusual-looking nuts that come from the Bertholletia excelsa tree. These nuts are wealthy in selenium and polyphenols.
Q. Where do Brazil nuts come from?
A. The Bertholletia excelsa tree, which grows within the Amazon rainforest, is the source of Brazil nuts. It’s native to Bolivia, Peru, eastern Colombia, Venezuela, and the Guianas.
Q. Are Brazil nuts a superb source of selenium?
A. Brazil nuts are the richest source of selenium on this planet. They contain roughly 96 mcg per nut. Subsequently, health experts advise consuming 2-3 nuts per day.
Q. What number of Brazil nuts should I eat for his or her health advantages?
A. Health experts and dieticians recommend eating 2-3 nuts per day to enjoy its health benefits. Its selenium content prevents various heart diseases and infections. Quite than consuming selenium supplements, you’ll be able to have 2 Brazil nuts per day.
Q. Can Brazil nuts help boost my immune system?
A. Absolutely! Various research findings claim Brazil nuts boost immune functioning. High selenium levels strengthen the immune system. Furthermore, it’s wealthy in polyphenols that promote immunity.
Q. Are Brazil nuts a superb source of healthy fats?
A. Brazil nuts are a superb source of healthy fats. It comprises monounsaturated fatty acids and polyunsaturated fatty acids (MUFA and PUFA). The fatty acids in Brazil nuts assist in lowering harmful levels of cholesterol and promote heart health.
Q. Do Brazil nuts have any antioxidants?
A. Yes, Brazil nuts are loaded with ellagic acid, a variety of polyphenol that has antioxidant properties. As well as, selenium also acts as an antioxidant.
Q. Can Brazil nuts promote heart health?
A. Studies claim that it enhances cardiovascular health. In various studies, Brazil nuts have shown LDL cholesterol and triglycerides lowering properties. Hence, it reduces the risks of coronary artery disease, heart attack, stroke, etc.
Q. Are Brazil nuts a superb source of protein?
A. Brazil nuts are a superb source of protein. 100 grams of Brazil nuts contain 14.32 of protein, in keeping with the USDA. You’ll be able to incorporate it into your high-protein weight loss plan plan.
Q. Can Brazil nuts improve skin health?
A. Actually, Brazil nuts can improve skin health because it has anti-inflammatory properties. Incorporating it into your weight loss plan can treat skin irritations, calm skin woes, treat pimples, etc.
Q. Do Brazil nuts support thyroid function?
A. Yes, Brazil nuts support thyroid function. It’s wealthy in phenols like gallic acid, ellagic acid and selenium. Studies have shown Brazil nuts consumption improved thyroid hormone levels.
Q. Are Brazil nuts helpful for weight management?
A. When incorporated right into a weight-loss-friendly weight loss plan, Brazil nuts can aid weight reduction because it is high in protein, fibre and essential fatty acids. Nevertheless, because it is calorie-dense, moderation is vital for correct weight management and good health.
Q. What’s the dietary profile of Brazil nuts?
A. Brazil nuts are high in protein, fibre, water, healthy fats, etc. Furthermore, it is usually wealthy in calcium, magnesium, folate, iron, potassium, phosphorus, etc. It is a wonderful source of selenium.
Q. Can Brazil nuts be helpful for brain health?
A. Yes, Brazil nuts are highly helpful to brain health. It comprises ellagic acid, which has antioxidant and anti inflammatory properties. Furthermore, since Brazil nuts are wealthy in selenium, they’ve an anti-depressant effect on the brain and help to enhance memory.
Q. Are there any potential unintended effects of consuming Brazil nuts?
A. There are hardly any potential unintended effects of consuming Brazil nuts. Nevertheless, overeating can result in weight gain. Furthermore, since Brazil nuts are wealthy in selenium, it is suggested to avoid it when you are taking selenium supplements. Individuals with nut allergies must limit Brazil nuts consumption.
Research Sources
Data by the US Department of Agriculture on Brazil nuts
A Single Consumption of High Amounts of Brazil Nuts Improves Lipid Profile of Healthy Volunteers
Nut Consumption for Cognitive Performance: A Systematic Review