The important health benefits of Brazil nuts include their ability to aid in skin care and weight loss, reduce the signs of aging, balance hormonal functions, and boost heart health. These nuts also improve the immune system, stimulate growth and repair, improve the digestive process, lower risk of cancer, and boost male fertility.
Health Benefits Of Brazil Nuts
As one of the healthiest nuts available on the market, despite their high-fat content, there is a huge demand for these delicious brown nuts. Let us discuss the health benefits of Brazil nuts in detail:
Improve Heart Health
One of the most controversial and beneficial aspects of Brazil nuts is their surprisingly high content of healthy unsaturated fats, commonly known as HDL or good forms of cholesterol or omega-3 fatty acids. This includes oleic acid and palmitoleic acid.
These varieties of unsaturated fats have been connected with balancing the cholesterol profile of the body and improving heart health, mainly by eliminating dangerous omega-6 fatty acids from the body and cardiovascular system.
Even though their ability to balance cholesterol levels can help prevent atherosclerosis, heart attacks, and strokes, we can’t overlook the presence of high amounts of dangerous saturated fat in Brazil nuts. So, be careful and don’t consume these nuts in excess, as they are also high in calories. The recommended serving size of this beneficial snack is about six average-sized nuts.
The comprehensive profile of vitamins and nutrients in Brazil nuts makes it particularly good for improving skin health. The selenium in Brazil nuts gives the skin a healthy glow and improves the elasticity of the skin, thereby preventing premature aging. This is possible because selenium stimulates the activity of glutathione, a powerful antioxidant compound that can remove free radicals from the skin cells that cause wrinkles and even skin cancer.
Although this falls under the category of “skin health”, the high zinc content in Brazil nuts has been shown to protect against acne or lessen its appearance. This can be achieved through normal consumption of the nuts or by application of Brazil nut oil on the affected area. The rich vitamin and antioxidant content of the oil is the main cause of this protective quality.
The overall nutrients in Brazil nuts like high fiber, proteins, and complex carbohydrates make it quite a filling snack. So, when these nuts are consumed, you are less inclined to snack incessantly and are able to keep a check on those extra calories from unhealthy snacks. One ounce of Brazil nuts contains nearly 200 calories, so limiting the intake of these nuts is advised. Nevertheless, moderate consumption can really boost weight loss efforts.
Stimulate Digestive System
The fiber content of Brazil nuts makes them great for tuning up your digestive system. Fiber facilitates peristaltic motion in the gastrointestinal system, moving food through the digestive system and extracting as many nutrients as possible.
This can also help you prevent gastric ulcers, constipation, bloating, cramps, and serious conditions like colon cancer. Also, you will find an increase in energy levels and an improvement in weight loss by keeping your system clean and functioning smoothly.
Improve Hormone Function
The selenium content, in Brazil nuts, plays a major role in the proper functioning of your thyroid gland. The thyroid gland is where some of the essential hormones in the body are produced, distributed, and regulated from. By ensuring proper functioning of your thyroid gland (and the production of thyroid itself), the high concentration of selenium will ensure boosted metabolism.
Boost Immune System
Any food that has such high concentration of nutrients is helpful for strengthening the immune system. The antioxidants and organic compounds present in this nut make it a strong contender for one of the most immune-boosting nuts around. The vitamin C content couples wonderfully with selenium and zinc to stimulate the production of white blood cells and antioxidant compounds throughout the body to neutralize free radicals.
All of this helps in preventing many chronic illnesses, including cancer and coronary heart disease. As mentioned earlier, the glutathione enabled by the presence of selenium is an enzymatic antioxidant that eliminates free radicals in all parts of the body that cause cancer.
Promote Growth & Repair
A lot of people forget about the real importance of protein in their diet, particularly if they are on a restricted diet or are a vegetarian. Protein plays a significant part in maintaining health, primarily because it is necessary for muscle growth, energy, cellular growth, repair, and wound healing.
Brazil nuts are a major source of protein, so they can be a helpful boost to keep your protein levels up! Vitamin C, in Brazil nuts, is also a major component of collagen, another essential part of human growth and repair of blood vessels, tissues, and cells.
How to many Brazil nuts should I eat?
Just 100g of Brazil nuts provides about 3485% of recommended daily intake of selenium. The 100g is equal to a big handful, but you definitely don’t need that much… and too much of ANY thing can be problematic for you.
We have this idea in our society that if some is good, then 10 times more must be better. Yes, brazil nuts and selenium can give you some great health benefits, but trying to overdose on them can actually damage your DNA.
Two to four nuts a day is a nice sweet spot.
People with nut allergies should take caution.
Brazil nut trees have deep roots reaching down in the soil to where there is a source of natural radium and they absorb the radium and it makes its way to the nuts. The result is that the radium level in Brazil nuts can be 1000 times what you will find in other foods.