Brazil nuts are considered a seed, not a dried fruit. It is a natural panacea native to the Amazon region of South America. This seed is also known as the Amazonian nut, buque, or Brazilian coquito. Its scientific name is Bertholletia excelsa, and you can find it in the major forests of Bolivia, Brazil, Venezuela, Colombia, and other South American countries.
They are now well-known for their nutritional value. Originally from Brazil, they are rich in vitamins A and E and antioxidants. A serving contains 184 calories, 4.3 grams of protein, and 19 grams of fat. This means that they are nutrient-dense. They also contain a high amount of selenium, which is highly beneficial for our health. Selenium is a mineral that cannot be produced by our body and must be obtained through food.
A few Brazil nuts are enough to meet your body’s selenium requirements. Moreover, selenium boosts the immune system. Antioxidants in the nuts protect our skin cells from harmful effects. The fat in this nuts is healthy for the body. The good fats help prevent skin cancer and improve skin brightness, reducing redness. Consuming this nuts regularly can promote smoother skin.
They also play an effective role in hair growth, providing essential nutrients. They are rich in vitamin E, which promotes hair growth and helps prevent hair loss. Vitamin E also supports physical endurance. Additionally, This nuts can help reduce acne. Regular consumption will keep your hair and skin healthy.
Brazil Nuts: The Seed of the Amazon
This seed comes from abundant and long-living wild trees, capable of reaching up to 50 meters in height. These ancient trees can live for about a thousand years. The tree produces large round fruits resembling coconuts (hence the name coquito). Each fruit contains 20 nutrient-rich seeds, which can be consumed in various ways—raw, roasted, salted, or unsalted.
They are often used in confectionery and are featured in many recipes for cakes, cookies, and desserts. They have a high protein content and contain healthy fats. They are rich in amino acids, which are beneficial for those with nutritional deficiencies or for athletes who need more energy. They are also rich in vitamins A, C, E, and B-complex vitamins.
In terms of minerals, they provide selenium, magnesium, iron, phosphorus, manganese, potassium, copper, zinc, and calcium.
Health Benefits of Brazil Nuts
Consuming Brazil nuts provides a range of health benefits:
Antioxidant Properties and Immunity Boost
Brazil nuts have strong antioxidant properties due to their high selenium and vitamin E content. These nutrients work together to protect the body from free radicals, preventing cell damage and delaying aging. Their immune-boosting properties also help reduce the risk of infections and the flu.
Protection of the Cardiovascular System and Cancer Prevention
Scientific studies suggest that these nuts help protect heart health by preventing cardiovascular diseases. Their rich nutrient profile, especially selenium and vitamins, makes them effective in preventing certain types of cancer, such as stomach, lung, and breast cancer. These nuts are also beneficial for people with iodine deficiency, gastritis, or high cholesterol. Additionally, they are used to treat male impotence.
Weight Loss and Hair Health
These nuts aid in weight loss due to their high fiber content, which helps control appetite and promote a feeling of fullness. The healthy fats in these nuts help reduce fat in various parts of the body, making them beneficial for those with obesity or people looking to manage their weight.
Consuming Brazil nuts also promotes hair health, making hair longer, thicker, and healthier. The vitamins and minerals in these nuts support hair growth and help prevent hair loss. Moderate consumption of Brazil nuts can also add a natural shine to your hair.
Acne Reduction and Cholesterol Management
These nuts are rich in selenium, which is vital for skin care. They help clear up acne and other skin problems. Zinc, another mineral found in Brazil nuts, is also effective in treating acne. Eating Brazil nuts weekly can help prevent strokes and reduce bad cholesterol, improving overall heart health.
Brazil Nuts and Cancer Prevention
Brazil nuts are an excellent source of selenium, which helps fight diseases such as thyroid disorders, heart disease, brain health issues, and cancer. In fact, eating just one Brazil nut a day can lower your cancer risk.
Although nuts like cashews, almonds, and walnuts are more popular, Brazil nuts stand out due to their high selenium content. This may explain why they are less common and more expensive. Brazil nuts contain more selenium than foods like fish, ham, chicken, pork, mushrooms, and tofu.
Studies in rats have shown that Brazil nuts are as potent as sodium selenite in fighting diseases. Daily consumption of Brazil nuts can significantly reduce cancer risk, especially for cancers of the head, neck, liver, breast, esophagus, skin, prostate, colorectal, lung, bladder, and blood. Sufficient selenium levels also benefit fertility, pregnancy, heart health, mental health, and immunity.
Adults need 55 mcg of selenium per day, and one Brazil nut contains an average of 96 mcg of selenium, with some containing up to 400 mcg. Brazil nuts also provide higher amounts of magnesium, phosphorus, copper, and zinc than other nuts, as well as antioxidants.
Who Should Avoid Brazil Nuts?
Pregnant women should avoid Brazil nuts, as studies have shown a high risk of giving birth to children with asthma. However, Brazil nuts are highly recommended for those with thyroid issues, as selenium plays a crucial role in thyroid hormone production. However, those taking levothyroxine should avoid Brazil nuts, as they can interfere with the medication.
Bottom Line
Brazil nuts contain the highest selenium content among foods, with just 26 grams providing seven times the recommended daily intake. Therefore, it is important to consume them wisely and in moderation.
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