Brazil nuts are native to the Amazon rainforest in Brazil, Peru and Bolivia. Their buttery, smooth texture and nutty flavor have always been enjoyed whether blanched or raw. These nuts are rich in nutrients and energy. They are also a concentrated dietary source of mineral selenium, which basically supports our cognitive system, thyroid and immunity. Eating Brazil nuts will benefit your health in numerous ways, including reducing inflammation, regulating thyroid glands, and supporting heart health.
The following are 5 proven nutrition and health benefits of Brazil nuts :
They are packed with nutrients
Brazil nuts are nutrient and energy dense. One ounce serving, everyday, will ensure that selenium, fiber, copper, magnesium, phosphorus, manganese and zinc enter your body. That’s why they are also called a superfood. These nuts are also a great source of healthy fats. About 36% of the fats in Brazil nuts are polyunsaturated fatty acids, which is a kind of fat that has proven to benefit our heart health.
The effects of antioxidants
The selenium in Brazil nuts boosts our bodies’ antioxidant system while preventing oxidative stress. The regular consumption of these nuts can also increase the activity of your antioxidant enzyme, known as GPx3, and also lower the levels of Oxidized Low-Density Lipoprotein (LDL), usually referred to as ‘bad cholesterol.’
The antioxidant properties in Brazil nuts help reduce inflammation in your body, which is often associated with numerous chronic health conditions. If you consume one Brazil nut a day, it will help reduce inflammation as well as signs of oxidative stress in your body.
Supportive to thyroid function
Your thyroid is a little gland, shaped like a butterfly. It lies in the throat and secretes different hormones that are vital for your body’s growth, temperature regulation and metabolism. Your thyroid tissues have the highest concentration of selenium, which is required for the production of proteins that protect your thyroid from wear and tear, as well as the T3 thyroid hormone.
When your body doesn’t receive as much selenium as required, it leads to cellular damage, decreased thyroid function, and autoimmune conditions, such as Graves’ disease and Hashimoto’s disease. Simply put, your body needs an adequate selenium intake. One Brazil nut a day should provide enough selenium to ensure proper thyroid activity.
Good for cognitive health
Apart from selenium, Brazil nuts also have ellagic acid, which benefits your brain function. Ellagic acid is a kind of polyphenol, which has anti-inflammatory, antioxidant, antidepressant, and protective effects on your brain.
Additionally, the selenium in Brazil nuts helps improve your mood.
How to eat Brazil nuts
You can eat them whole as snacks or add them to your daily foods. They are perfect to eat roasted or raw. If you want to eat them cooked –
- Add a layer of Brazil nuts to a skillet and let roast over medium heat
- Keep stirring every minute to avoid charring them.
- Continue cooking for another 10 minutes or less until the nuts become flavorful and aromatic.
This National Nutrition Month, the Andean Star and team recommends you take good care of your health. A small change in your diet can be a major benefit for your health and improve your lifestyle.
Andean Star Brazil Nuts are grown organically. Try them today !