The Amazon rainforests of Bolivia, Brazil, and Peru are home to the tree nut known as the brazil nut. Raw or blanched, their smooth, buttery texture and nutty flavour are popular. These nuts are high in energy and nutrients, as well as one of the most concentrated dietary sources of the mineral selenium. Brazil nuts may boost your health in a variety of ways, including thyroid gland regulation, inflammation reduction, and support for your heart, brain, and immune system. Here are some of the health and nutritional advantages of Brazil nuts.
1. Rich In Selenium
Selenium is abundant in Brazil nuts. In fact, they have the highest concentration of this mineral of any nut, with an average of 96 mcg per nut. However, some nuts contain as much as 400 mcg per nut. For adults, the RDI for selenium is 55 mcg per day. As a result, the average Brazil nut contains 175% of the needed amount. The proper operation of your body depends on the trace element selenium. It is necessary for your thyroid and has an impact on your immune system and cell proliferation. Indeed, increased selenium levels have been related to improved immune function and outcomes in cancer, infections, infertility, pregnancy, heart disease, and mental disorders.
2. Supports Thyroid Function
The thyroid gland is a tiny, butterfly-shaped gland located in your throat. It secretes a number of hormones that are necessary for development, metabolism, and temperature regulation. Selenium is abundant in thyroid tissue because it is essential for the creation of the thyroid hormone T3, as well as proteins that protect your thyroid from injury. Selenium deficiency can cause cellular damage, decreased thyroid activity, and autoimmune illnesses such as Hashimoto's thyroiditis and Graves' disease. Additionally, it might make thyroid cancer more likely to occur. According to one major Chinese study, persons with low selenium levels had a much higher prevalence of thyroid illnesses, such as hypothyroidism, thyroiditis, and enlarged thyroid, as compared to those with normal levels.
3. May Reduce Inflammation
Brazil nuts are high in antioxidants, which are compounds that assist your cells to stay healthy. They accomplish this by battling the damage caused by reactive molecules known as free radicals. Brazil nuts are high in antioxidants such as selenium, vitamin E, and phenols such as gallic acid and ellagic acid. Selenium raises levels of glutathione peroxidase (GPx), an enzyme that helps reduce inflammation and protects your body from oxidative stress, which is an imbalance between antioxidants and free radicals that can cause cellular damage. Brazilian nuts have anti-inflammatory properties in single, big doses as well as modest amounts over time.
4. Improves Brain Health
Brazil nuts are high in ellagic acid and selenium, both of which are beneficial to the brain. Ellagic acid is a polyphenol found in Brazil nuts. It possesses antioxidant and anti-inflammatory qualities that may have antidepressant and protective benefits on your brain. Selenium, as an antioxidant, may also contribute to brain health. For six months, elderly persons with cognitive impairment ate one Brazil nut every day. In addition to having higher selenium levels, they had better verbal fluency and mental function. Because low selenium levels are linked to neurological illnesses including Alzheimer's and Parkinson's, ensuring appropriate intake is critical.
5. Aids Heart Health
Brazil nuts are high in heart-healthy fatty acids like polyunsaturated fats, as well as antioxidants, minerals, and fibre, all of which may help lessen your risk of heart disease. One study looked at the impact of eating Brazil nuts on cholesterol levels in ten healthy persons. It either gave them 5, 20, or 50 grams of Brazil nuts, or it gave them a placebo. After 9 hours, the groups that got a 20- or 50-gram meal had lower LDL (bad) cholesterol levels and greater HDL (good) cholesterol levels than the groups that received lower dosages.
Another study looked at the effects of eating Brazil nuts on obese persons with selenium insufficiency who were receiving kidney disease treatment. It was discovered that eating Brazil nuts with 290 mcg of selenium per day for 8 weeks dramatically boosted HDL cholesterol levels. Improving your HDL cholesterol levels may reduce your risk of cardiovascular disease.