Brazil nuts are rich in omega-3 fatty acids, an extremely high content of selenium, vitamins and antioxidants, and all this provides a lot of beneficial properties for women and men. A Brazil nut truly works wonders for your health.
Eating just 6–8 Brazil nuts daily can keep your heart healthy, prevent cancer, improve skin condition, improve thyroid hormone balance, cure Alzheimer’s, and improve bone and tooth health. Brazil nuts are also good for people with selenium deficiency.
In the article we will consider – what is a Brazil nut, useful properties for women and men, how many Brazil nuts can be consumed per day.
It is difficult to surpass the chewing, nutty and characteristic taste of a Brazil nut, especially when you consider how good it is for the human body. This once modest native of South America is now in the focus of attention of nutritionists and nutritionists.
Nutrition Facts of Brazil Nuts
30 grams of Brazil nuts (6 pieces) contains:
- 185 calories
- 2 gr. fiber (8%)
- 4 gr. protein (8%)
- 3 gr. carbohydrates
- 13 gr unsaturated fat
- 186.8 mg potassium (5%)
- 544 mcg selenium (777%)
Brazil nuts, a source of several vital nutrients and minerals, are a good natural remedy for maintaining overall health. They are used in naturopathy as part of an overall balanced diet or as an alternative to artificial supplements for these nutrients.
Useful properties of Brazil nuts
1. Lower cholesterol
Not all fat is bad for your heart. Brazil nuts are rich in omega-3 fatty acids, palmitoleic acid and oleic acid, also called “good cholesterol.” All of these acids are good for your heart. They play a key role in reducing the amount of omega-6 fatty acids in the body that cause cardiovascular problems. By balancing cholesterol, Brazil nuts can help reduce the risk of heart attacks and stroke. In addition, flavonoids, phenols, tocopherol, squalene and phytosterol in nuts have antioxidant properties that reduce the risk of developing atherosclerosis.
On the other hand, because of the high content of saturated fats, Brazil nuts should be consumed in very small quantities.
2. Help fight cancer
The antioxidant benefits of Brazil nuts can be obtained by eating raw nuts or locally using the oil extracted from it.
The same antioxidants in Brazil nuts that help prevent atherosclerosis are useful in preventing certain types of cancer. A study by Cornell University and Arizona University showed that those subjects who took 200 micrograms of selenium daily (containing Brazil nuts) for at least 10 years showed a significant decrease (up to 41%) in the incidence of cancer compared with who did not.
Selenium, a powerful antioxidant, also protects your skin from cancer by eliminating free radicals that cause oxidative damage.
3. Improve skin condition
Selenium found in Brazil nuts is great for skin health. Gives skin radiance and improved elasticity. As an antioxidant, selenium also prevents premature aging and makes skin younger.
In addition, the high zinc content in these nuts prevents acne.
4. Helps to lose weight
A mixture of high fiber, protein, nutrients and complex carbohydrates turns the Brazil nut into a full-fledged snack for those who are trying to get better or lose weight. Increasing the feeling of satiety, nuts keep you from overeating. However, your intake should be limited to a few nuts – no more than 8 – as they are not easily absorbed by the human body.
5. Establish hormonal balance
One of the main beneficial properties of Brazil nuts for women and men is that they contribute to the regulation of hormonal balance. Selenium, present in Brazil nuts, regulates thyroid function. Nuts also contain significant amounts of copper, which helps balance thyroid hormone levels.
Today, when thyroid diseases are widespread, such as hypo- and hyperthyroidism, autoimmune thyroiditis, it is critical to consume foods rich in iodine and selenium. Violations affect both women and men. Therefore, Brazil nuts should be in the diet of all people.
Brazil nuts are also considered good for pacifying cotton wool. According to Ayurveda, the Vata dosha is everything that is dry, cool, light and rude. In order to balance the body and any extra manifestations of “cotton wool”, it is important to have products that neutralize it. The oily and warm nature of the nut is ideal for restoring the body and the balance of “cotton wool”.
6. Promote bone and tooth health
Thanks to its copper and phosphorus content, Brazil nuts also help maintain healthy bones and teeth.
7. Treat Alzheimer’s
Selenium is a key mineral for the treatment of Alzheimer’s. The anti-inflammatory and antioxidant properties of selenium can prevent the development of the disease. Nuts also contain lecithin, a fatty substance that increases the concentration of neurotransmitters responsible for brain function.
8. Covers Selenium Deficiency
Deficit states can be found more and more. Common in countries where the soil has a low selenium content, selenium deficiency can cause heart disease, asthma, anxiety, depression, cramps and rheumatoid arthritis.
Therefore, the main recommendation that has a diagnosed selenium deficiency is to include 30 grams of Brazil nuts daily in your diet! Moreover, this source is preferable to taking selenium as an additive.
Soak Brazil nuts before meals
As with all nuts, it is recommended that you first soak the dried nuts to rehydrate them, thereby reducing the content of phytic acid, which worsens and irritates the stomach.
According to Ayurvedic principles, if you have a weak digestive system, you should avoid eating too many of these nuts. In addition, you are contraindicated in consuming these nuts if you are allergic or sensitive to nuts.
How many Brazil nuts can I eat per day
Although Brazil nuts are good for your health, too much of them can be counterproductive. They are rich in saturated fats, and one serving can give you up to 21% of the daily intake, i.e. 200 calories per day.
Eat about 6–8 Brazil nuts every day to maintain optimal health.
Remember that extremely high selenium intake (10 times more) can lead to nervous breakdowns, skin rashes, diarrhea and fatigue, as well as brittle hair and nails.