5 Health Benefits of Brazil Nuts

James Colquhoun JAMES COLQUHOUN

We’ve been told for a long time that just two Brazil Nuts a day may be the answer to all of our health problems - and there’s some truth to the statement. For such an easy and delicious snack, Brazil Nuts have a lot to offer in health benefits.

My favorite part about Brazil Nuts isn’t the smooth, buttery texture or their versatility in cooking, but simply their impressive nutrient profile. Brazil Nuts not only offer good quality fats, some proteins, and a healthy amount of dietary fiber, they also offer essential minerals such as zinc, manganese, phosphorus, copper, magnesium, and of course, selenium.

And all of these incredible nutrients are directly linked to these 5 health benefits.

1. Brazil Nuts Are A Rich Source of Selenium

Selenium is an essential micronutrient that our bodies need to survive. This mineral, which can only be obtained in foods and cannot be created in the body, is only needed in small amounts but it is vital for overall health and wellbeing. Selenium is used by the thyroid, as well as supporting the immune system and cell growth. Selenium actually helps the body make special proteins called antioxidant enzymes, that prevent cell damage and death.

2. Brazil Nuts Support Thyroid Function

The role of a healthy, thriving thyroid is one of the most important in our human anatomy, because the hormones produced by this gland are responsible for metabolism and homeostasis throughout the body. A slow, sluggish thyroid is often responsible for weight gain, constant fatigue, and countless other issues that stem from the condition, and until recently it has been thought that iodine was the only mineral needed. Yet the thyroid tissue has the highest concentration of selenium and this mineral is actually needed for T3 production - the active thyroid hormone!

Second to this initial mechanism, selenium is believed to help relieve some of the exhausting symptoms of thyroid disorders, including fatigue, weight gain, and feeling cold, alongside improving function and mood.

3. Brazil Nuts Are Good For The Brain

Not only does seleniums role as an antioxidant support thriving brain health, but Brazil nuts also have another compound that support cognitive function. Ellagic acid is a type of polyphenol that has shown to have both anti-oxidant and anti-inflammatory effects in the brain. Not only do these factors protect the brain cells from any damage or death, but studies have shown they can also have antidepressant effects on the brain.

4. Brazil Nuts May Reduce Inflammation

An inflammatory response is an entirely natural function, designed to help the body recover from acute trauma or injury. However prolonged or chronic inflammation can often lead to further chronic health concerns, and that’s when we need to start to look to anti-inflammatory measures to bring the body back to health. As mentioned, Brazil nuts contain widespread antioxidants, which fight free radicals in the body and have been shown to reduce inflammatory markers throughout the body, especially in regard to tumor necrosis factor. Yet these benefits are only observed while Brazil nuts are regularly eaten - so if there’s ever a case for a lifelong habit, let that be it. 

5. Brazil Nuts Support Heart Health

Heart concerns are one of the primary causes of death globally, influenced by factors like obesity, diabetes, and other lifestyle habits that impair the heart’s function. Thankfully, Brazil nuts being the miracle workers they are, contain heart-healthy fatty acids and other micronutrients that have been proven to reduce the risk of heart disease. These benefits are easily and almost instantly observable through cholesterol levels in the body.

Brazil nuts are nutritional powerhouses, supporting the body throughout widespread stresses and nutrition concerns. Let this be the reason that you add an extra couple of Brazil nuts to your morning wellness routine.

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