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Originally found in the Amazon Rainforests of Brazil and particularly rich in Selenium1, the health benefits of Brazil nuts cover a lot of your daily health-related problems due to their high mineral content and amazing properties.
At any stage in life, health should be the primary concern for every individual.
Having a stronger immunity protects us from many pathogens.
So, for you and your family’s immune system, you can introduce immunity enhancing2 and energy supplying food to your dinner table. The health benefits of Brazil nuts will go a long way in strengthening your immunity and energy.
The Brazil nuts trees are among the largest trees of the Amazon Rainforest, standing like huge pillars with a total height of 160 feet. Standing distinctively among the rest of the trees, its branches shadow nearby trees.
The fruit shell alone weighs almost 2 kg. The Brazil nut seeds are arranged inside this huge shell in segments. This arrangement is similar to that of an orange.
Health Benefits of Brazil Nuts
1. High Nutrient Density
Brazil tree nuts are packed with a variety of nutrients present in sufficient amounts.
Along with higher Selenium traces than most other nuts, other essential elements like Magnesium, Copper, and Zinc are abundant in these edible seeds.
Along with these, Brazil nuts are an excellent source of healthy fats. 37% polyunsaturated fatty acids3 are found in Brazil nuts which are great for the heart.
The nutrients associated with the nuts may vary depending on the climate and soil; however, no other nut can match the health benefits of Brazilian nuts.
2. High Selenium Content
Selenium in Brazil nuts is a very important element for the proper functioning of the body, and its proper intake can solve many health problems.
No other nuts have as much Selenium as Brazil nuts.
Selenium boosts immunity and cell growth. It is an important aid for various medical conditions, including cancer, heart diseases, and more common conditions like pregnancy, infertility4, mood disorders, and depression.
An average intake of only two Brazil nuts every day can balance your Selenium levels. This brings about a positive change in your overall health.
3. Thyroid
The thyroid gland is an essential organ of our body. Any misfunctioning here can result in many health problems. It is responsible for the maintenance of body temperature.
This thyroid gland mainly consists of Selenium which produces thyroid hormone T35 and proteins to protect the thyroid gland.
Any deficiency of Selenium can result in low thyroid activity and lead to various ailments such as Hashimoto’s Thyroiditis6, Graves Disease, and even the possibility of developing Thyroid Cancer.
Hence, Selenium becomes an essential part of our diets for optimal thyroid function. A daily intake of Brazil nuts is a must for this balance to be maintained.
4. Anti-oxidants
In simple terms, our body has many free radicals moving out and about causing damage to our cells and to fight these free radicals; we need anti-oxidants.
Brazil nuts come to our rescue here, too, as they are rich in antioxidants like Selenium, Vitamin E, Gallic Acid, and Ellagic Acid7.
Low levels of antioxidants may lead to oxidative stress; by consuming food rich in Selenium, we can prevent this stress.
It also helps during inflammation. Hence, when patients suffering from inflammation were provided with Brazil nuts, the results were actually noteworthy. There was a drastic reduction in the inflammation and redness in the affected area.
5. For a Healthy Heart
The health benefits of Brazil nuts also covers the health of your heart.
The nuts are rich in dietary fibres, essential minerals, and antioxidants. All of these protect your heart health, increase good cholesterol levels, and ultimately protect your body from strokes.
So now munching is officially obesity-free!
6. Provides Brain Protection
Brazil nuts have a high amount of Ellagic Acid and Selenium, both of which are excellent elements, especially for your brain health.
Their anti-inflammatory properties and antioxidants protect your brain and also work as antidepressants.
A study showed that when patients suffering from mental health were given Brazil nuts daily, it improved their medical condition and mood disorders.
Appropriate consumption of these nuts can also protect from the degenerative Parkinson’s and Alzheimer’s diseases.
7. Helps Fight Cancer
One of the most significant health benefits of Brazil nuts includes fighting cancer. Brazil nuts have some excellent anti-cancer properties8. Various researches and tests have found that this seed, which has high Selenium content, helps break down cancerous cells. Some cancers that it helps in fighting are Prostate Cancer, Colon Cancer, and Lung Cancer.
8. Bowel Movement
As discussed earlier, Brazil nuts are a rich source of dietary fibres that regulate bowel movements and better digestion.
Regular intake of Brazil nuts may also prevent gastric ulcers, constipation, and colon cancer. It has both soluble and insoluble fibres.
9. Metabolism
Brazil nuts improve metabolism because of their high Selenium content, which in turn helps lose weight.
They also have high amounts of dietary fibres and very low carbohydrate levels. This helps reduce hunger.
Furthermore, Brazil nuts are good in amino acids. This provides energy and reduces the need for any further food intake. Hence Brazil nuts are a perfect weight-loss food.
10. Healthy Skin
Regular intake of Brazil nuts, at least twice or thrice daily, can have an amazing effect on your skin. Brazil nuts are also consumed for their skin benefitting properties. They are very effective in the fight against acne.
Brazil nuts being rich sources of Selenium and Zinc, make your skin healthy and give it a natural sheen.
Along with the above astounding health benefits of Brazil nuts, they have a soft buttery texture and can be easily consumed either directly or in a smoothie.
If taken regularly, even in small quantities, you can witness some life-changing health benefits of Brazil nuts. Hence, they are recommended daily. Even 2-3 nuts will do the job.
Now that you know so much about the health benefits of Brazil nuts, you can replace all those munching bags from your cabinet with these nutritious goodies!
To know more about Brazil nuts, click here.
- Rayman, Margaret P. “Selenium and human health.” The Lancet 379.9822 (2012): 1256-1268. ↩︎
- Jayawardena, Ranil, et al. “Enhancing immunity in viral infections, with special emphasis on COVID-19: A review.” Diabetes & Metabolic Syndrome: Clinical Research & Reviews 14.4 (2020): 367-382. ↩︎
- Calder, Philip C. “Polyunsaturated fatty acids and inflammation.” Prostaglandins, leukotrienes and essential fatty acids 75.3 (2006): 197-202. ↩︎
- Greil, Arthur L., Kathleen Slauson‐Blevins, and Julia McQuillan. “The experience of infertility: a review of recent literature.” Sociology of health & illness 32.1 (2010): 140-162. ↩︎
- Schroeder, Amy C., and Martin L. Privalsky. “Thyroid hormones, t3 and t4, in the brain.” Frontiers in endocrinology 5 (2014): 80680. ↩︎
- Ragusa, Francesca, et al. “Hashimotos’ thyroiditis: Epidemiology, pathogenesis, clinic and therapy.” Best Practice & Research Clinical Endocrinology & Metabolism 33.6 (2019): 101367. ↩︎
- Vattem, D. A., and Kalidas Shetty. “Biological functionality of ellagic acid: a review.” Journal of food biochemistry 29.3 (2005): 234-266. ↩︎
- O’Neill, Eric J., et al. “Anti-cancer properties of theaflavins.” Molecules 26.4 (2021): 987. ↩︎
Last Updated on by Sathi Chakraborty, MSc Biology
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