Written By Sam Henselijn
Although not commonly consumed as other nuts, Brazil nuts will make a great addition to your diet. Jam packed with essential nutrients, fiber, vitamins, and minerals, these nuts serve as mouthwatering snacks. They also provide an extra boost to your dermatological, digestive, cardiovascular, and brain health.
Brazil nuts are sourced from a large tree native to the Amazon regions of the South American continent. It is mainly sourced there particularly in countries like Brazil, Bolivia, and Peru. However, Brazil and Bolivia are considered as the main exporters.
The majority of Brazil nut harvests in these countries are exported to other parts of the globe. However, only less than 3% is left for domestic consumption. For people in these regions, Brazil nuts provide a source of income for many locals. They have a good impact on their economy and development, too.
Are Brazil Nuts Good for You?
Definitely yes! They are packed with essential macro and
micronutrients such as fiber, protein, and Vitamin E. These nuts are also a much more sustainable protein source! However, one should not overindulge in one sitting due to its high selenium content.
Why Are They Good for You
Brazil nuts have an amazing range of benefits to your overall health. From nourishing your skin, alleviating LDL (bad!) cholesterol level, to lowering your cardiovascular disease risk, these nuts are essential. They’re rich in selenium, which is vital for brain and thyroid health, with about 68-91 mcg for every single nut. It also contains various essential nutrients such as protein, dietary fiber, potassium, magnesium, calcium, zinc, and iron.
These make Brazil nuts the perfect grab whenever you need a quick snack or as an addition to your meal preps. Find out more about its health benefits in the list below:
- Improves and Protects Cardiovascular Health
There is strong evidence that Brazil nuts can lower the risks of
having heart problems and other cardiovascular diseases. Brazil nuts contain healthy fats and an abundant amount of nutrients. Moreover, it is rich in dietary fiber which helps in alleviating the risk of getting diseases like atherosclerosis and stroke.
- Lowers Bad Cholesterol
Brazil nuts, and nuts in general, are proven to be effective in decreasing bad cholesterol levels in our bodies. The secret? The high content of monounsaturated (MUFA) and polyunsaturated (PUFA) fats in them.
- Lowers Risk of Inflammation
Inflammation is essential in the body’s healing process. Whenever pathogens and unwanted foreign agents enter the body, the immune system triggers inflammatory cells to get rid of them. However, if the body keeps triggering these cells even without particular danger (known as chronic inflammation), this would be dangerous.
Chronic inflammation could enable certain diseases like diabetes, cancer, and other chronic ones.
Loaded with antioxidants
Antioxidants are helpful in alleviating the dangers of free radicals in the body. Brazil nuts contain these antioxidants in the form of Vitamin E, selenium, ellagic, and gallic acid.
- Good Effects on Mental Health
The selenium-rich Brazil nut is also proven to help with mood management and overall mental health. Selenium, based on research, improves mood and alleviates depression. It is also overall helpful to have a healthy brain. Whenever you feel down, just pop a Brazil nut and you’ll feel better.
How Many Brazil Nuts Per Day
Due to the high amount of selenium in these, it is advised
not to overindulge. Elevated amounts of selenium in the body can be toxic. Further, it could lead to health problems such as skin rashes, and disorders in the nervous system.
Other side effects include irritability, discoloration of teeth, nausea, and diarrhea. Extremely high amounts can lead to severely fatal effects like kidney failure, breathing difficulty, and heart attack.
It is important to remember that a single Brazil nut can contain more than the recommended daily intake (55 mcg). However, the maximum safe amount for adult humans is 400 micrograms each day of selenium. This means you can definitely have three more if you want!
How Long Do They Last When Opened
It’s a fact that we cannot eat all Brazil nuts in one sitting due to their high selenium level.
They could actually last for around 6-9 months in the pantry. Make sure to put them inside an air-tight container at room temperature. If you want them to last longer, you can also put them inside the fridge.
Meanwhile, check here for the freshest and superior quality Brazil nuts!
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO