4 Proven Health Benefits Of Brazil Nuts
Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.
Brazil nuts are rich in selenium. One nut can contain 175% of the RDI. Selenium is an essential trace element that is vital for your immune system, thyroid gland, and cell growth.
Brazil nuts are a highly effective way to maintain or increase your selenium intake. In fact, one study in 60 people found that eating two Brazil nuts per day was as effective as taking a selenium supplement at raising selenium levels (8).
May Help Those With Thyroid Disorders
Selenium may improve symptoms in people who have disorders of the thyroid. Several reviews have found that supplementing with selenium may improve immune function and mood in people with hypothyroidism and a range of symptoms like fatigue, weight gain, and feeling cold (12).
Hashimoto’s thyroiditis is an autoimmune disorder in which the thyroid tissue is gradually destroyed, leading to hypothyroidism.
Studies have shown that supplementing with selenium may improve thyroid function and delay the progression of some symptoms in people with this disease (17).
May Reduce Inflammation
Brazil nuts are rich in antioxidants, which are substances that help keep your cells healthy. Brazil nuts contain several antioxidants, including selenium, vitamin E, and phenois like gallic acid and ellagic acid (3).
Selenium increases levels of an enzyme known as glutathione peroxidase (GPx), which helps reduce inflammation and protects your body from oxidative stress.
Brazil nuts have an anti-inflammatory effect that can be achieved from single, large doses and small doses over a longer period.
Good For Your Heart
Brazil nuts contain polyunsaturated fats, and are rich in antioxidants, minerals, and fiber, all of which may help lower your risk of heart disease (25).
Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.
May Be Good For The Brain
Brazil nuts contain ellagic acid and selenium, both of which can benefit your brain. Ellagic acid is a type of polyphenol found in Brazil nuts.
Ellagic acid is both an antioxidant and anti-inflammatory, that may have protective and antidepressant effects on your brain (28, 29, 30).
Low selenium levels are associated with neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Well, we hope you enjoy adding some Brazil nuts to your daily life! Please feel free to share your experience in the comments below! Stay safe and God bless.
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