Brazil Nuts: The Selenium Packed Raw Superfood


    Brazil nuts are naturally found in the Amazon rainforest in Brazil, Bolivia, and Peru, and they are one of the nutritious raw superfoods that you can add to your diet. They grow inside a round, coconut-like shell, in orange-like segments, which, when opened, contains about 12 to 20 Brazil nuts. These nuts are energy-dense, highly nutritious, and popular for their exceptionally high levels of selenium.

    Just like other nuts, Brazil nuts can be eaten raw on their own or can also be mixed with other nuts, fruits, and seeds. Aside from that, you can also use these nuts to make nut milk. If you are looking for a raw superfood to add to your healthy diet, then you can give Brazil nuts a try. If you want to know more about what you can get from them, you’re in the right place. Today, we are going to give you the different health benefits that you can get from eating Brazil nuts.

    peeled Brazil nut

    Health Benefits of Brazil Nuts

    Eating Brazil nuts can give you different benefits, such as regulating your thyroid gland, reducing inflammation, and as well as supporting your heart, brain, and immune system. They are rich ins protein, fiber, selenium, copper, magnesium, manganese, phosphorus, zinc, vitamin E, and thiamine. To know more, here are the health benefits that you can get from Brazil nuts.

    • Brazil Nuts are Rich in Selenium
      Brazil nuts are popular due to the high amounts of selenium. Compared to any other nut that has an average of 96 mcg per piece, they contain more of this mineral. Some contain as much as 400 mcg per nut. For adults, the recommended daily intake of selenium is 55 mcg per day. This means that the average Brazil nut contains 175% of the required amount of this mineral.Selenium is vital for the proper functioning of the body. It is important for thyroid, and it also influences the immune system and cell growth. Higher levels of selenium can enhance the immune function and better outcomes of infections, heart disease, infertility, and mood disorders.
    • Brazil Nuts May Help with Thyroid Disorders
      As mentioned earlier, Brazil nuts can help in regulating the thyroid gland. Aside from that, it can also help improve symptoms in people who have thyroid disorders. One type of thyroid disorder is Hashimoto’s thyroiditis. It is an autoimmune disorder where the thyroid tissue is destroyed gradually, which leads to hypothyroidism, and as well as a range of symptoms, such as weight gain, fatigue, and feeling cold.Based on several reviews, supplementing with selenium can help improve immune function and mood in people that have Hashimoto’s thyroiditis. Therefore, eating Brazil nuts that are high in selenium might also help in treating thyroid disorders.
    • Brazil Nuts Can Reduce Inflammation
      Brazil nuts also contain antioxidants that can help in keeping your cells healthy. They fight the damage caused by reactive molecules called free radicals. The different antioxidants that Brazil nuts contain include selenium, vitamin E, and phenols such as ellagic acid and gallic acid.Selenium can increase the levels of enzymes in the body, which are known as glutathione peroxidase, which helps in reducing inflammation. It can also help protect the body from oxidative stress, which is an imbalance between antioxidants and free radicals that can cause cellular damage.
    • Brazil Nuts are Good for the Heart
      Brazil nuts also contain heart-healthy fatty acids like polyunsaturated fats. These fats are rich in fiber, minerals, and antioxidants that can help in lowering the risk of heart disease. Based on a study, 10 adults who ate 5, 20, or 50 grams of Brazil nuts had lower levels of bad cholesterol and higher levels of good cholesterol after 9 hours. There’s another study that found that eating Brazil nuts containing 290 mcg of selenium daily for 8 weeks has increased good cholesterol levels, which can help in decreasing the risk of heart disease.
    • Brazil Nuts are Good for the Bones, Hair, and Skin
      Brazil nuts are also good for your bones, hair, and skin. They contain calcium, which is important for building strong bones and teeth. Aside from that, they are also rich in magnesium, which is another mineral that the body needs for bone health.These nuts also contain zinc, which is especially helpful for your hair and skin. In fact, if you do not get enough zinc, it may lead to the development of acne, dermatitis, psoriasis, and other skin problems. Aside from that, zinc deficiency is also linked to hypothyroidism, which can cause severe hair loss. Plus, eating one or two brazil nuts per day will be able to give you the energy you need to handle a busy schedule.
    • Brazil Nuts are Good for the Brain
      Brazil nits contain an antioxidant called ellagic acid. Based on a study by Neurochemical Research, ellagic acid has an anti-inflammatory effect that could give neuroprotective benefits.
    • Brazil Nuts are Good for Moods
      People who have low selenium levels usually have mood-related disorders, including depression, fatigue, and anxiety. Based on one study, these symptoms were able to decrease just after five weeks of taking 100 mcg of selenium every day. That would be the equivalent of eating just eight Brazil nuts daily.

    How to Enjoy Brazil Nuts Nutrition

    There are many ways you can do to be able to enjoy the health benefits of Brazil nuts. For example, you can put some of them in a bag for a nutritious snack that you can bring anywhere you go. You can also mix them with cashews, walnuts, and almonds to create a delicious and nutritious mix. You can also pair raw Brazil nuts with an orange or a banana for a big dose of potassium and selenium in one snack.

    Other people also use Brazil nuts to make milk and butter. Then you can use it to make smoothies, or maybe pour over a bowl of warm oatmeal or cereals. You can turn Brazil nuts into butter by putting them in the food processor for about ten minutes. Then use the butter on bananas, raw vegetables, toast, and other foods.

    These are some of the different health benefits that you can get from Brazil nuts. They are indeed very nutritious raw superfoods that are easy to enjoy and incorporate into diets. The next time you are looking for a nutrition-filled snack, why not try eating some raw Brazil nuts.


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