12 Best Benefits Of Brazil Nuts, How To Eat, & Side Effects
Add Brazil nuts as salad toppings or eat them raw, blanched, or roasted.
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The benefits of Brazil nuts may sway you to choose it over your regular nuts. These nuts contain selenium, a trace mineral needed for several bodily functions. These nuts are obtained from the Brazil nut tree, which grows in the Brazilian Amazon rainforest. They are also called castanhas-do-pará (Chestnuts of Para). Brazilian nuts can help boost immunity, regulate thyroid health, and promote health in various other ways. This article discusses the benefits of Brazil nuts, their nutritional profile, and their side effects. Read on.
Know Your Ingredient: Brazil NutWhat Is It?
A nut from the Brazil nut tree that is rich in selenium, magnesium, and thiamine and is native to South America.
What Are Its Benefits?
It promotes thyroid, heart, and brain health and also boosts immunity, weight loss, and digestion.
Who Can Consume It?
Anybody except for people with nut allergies.
How Often?
It can be consumed daily in moderation.
Caution
It may lead to selenium toxicity and allergic symptoms like hair loss, brittle nails, dizziness, skin rashes or lesions.
In This Article
How Do Brazil Nuts Play A Beneficial Role?
The most important characteristic of Brazil nuts is their selenium content. One ounce of Brazil nuts (about six nuts) contains 544 micrograms of selenium, which is almost 10 times the RDA (55 micrograms). Selenium interacts with proteins in your body to form selenoproteins, which are known to play a role in thyroid function and can enhance immunity. Registered Dietitian Nutritionist and Founder of the Plant Centered Dietitian Community, Kathryn Bonilla Strickland says, “Brazil nuts are a great source of selenium. Selenium is an antioxidant. Brazil nuts are good for the liver due to their antioxidant effect. People only need to eat 1-2 Brazil nuts per day to meet selenium needs.”
Brazil nuts are also beneficial for people with diabetes. Registered Dietitian Nutritionist Arika Hoscheit says, “Brazil nuts are a nutrient-dense food with a good balance of protein, carbs, and fat, which makes them a great choice for maintaining stable blood sugars. Studies have been able to show that eating Brazil nuts regularly can result in a decrease in fasting blood glucose levels. Brazil nuts are very high in selenium which helps to reduce oxidative stress. This likely contributes to overall health improvements related to diabetes.”
TriviaSelenium also fights inflammation in the body. It takes part in the antioxidant activity and helps prevent free radical damage. Well, we have got more.
What Are The Benefits Of Brazil Nuts?
1. Brazil Nuts Support Thyroid Health
The thyroid gland has the highest selenium content than any other organ in the body. Selenium binds with other molecules in the gland, and helps your body create and use thyroid hormones. Research has linked thyroid issues with selenium deficiency (1). Studies have also found that individuals with thyroid irregularities could increase their selenium intake through Brazil nut supplementation. This improves thyroid functioning (2).
The selenium in Brazil nuts may also protect the body from antibodies that cause thyroid disease, but more research is required to establish this (3).
2. Can Help Prevent Heart Disease
Brazil nuts contain calcium, potassium, and magnesium. These three minerals help regulate blood pressure. In addition, the soluble fiber in the nuts can help lower LDL cholesterol levels. The antioxidants in Brazil nuts reduce free radical damage and lower the risk of heart disease (4).
Another study talks about how a single serving of Brazil nuts can acutely improve lipid profiles in healthy volunteers (5).
3. Fight Inflammation
Like most other nuts, Brazil nuts contain mono- and polyunsaturated fatty acids that help fight inflammation (6).
The selenium in the nuts also helps combat inflammation. Studies have found that eating just one Brazil nut a day can have anti-inflammatory benefits. Even a single serving of Brazil nuts was found to decrease long-term inflammation (7).
Did You Know?
It’s illegal in Brazil to cut down a Brazil nut tree.
4. Brazil Nuts May Aid Cancer Treatment
The selenium in Brazil nuts can be used to reduce cancer risk and improve outcomes of treatment (8).
The ellagic acid in the nuts has been found to exhibit anticancer and antimutagenici A substance that can negate the effects of mutagens. For instance, UV blockers and micronutrients. properties (9).
Some types of cancer can also be caused by toxic levels of mercury or other heavy metals in the body.
Even the National Foundation for Cancer Research states that selenium in Brazil nuts can help treat the disease (10).
5. Aid Weight Loss
Brazil nuts are rich in fiber, which can make you feel full and discourage overeating. The nuts are also rich in arginine, an amino acid that can aid weight loss by promoting increased energy expenditure and fat burning.
The selenium in Brazil nuts is involved in many metabolic processes. It keeps your metabolism working efficiently, and this helps burn maximum calories, which in return supports weight management.
6. Boost Immunity
Selenium in the nuts carries messages from different immune cells that ultimately coordinate the right immune response (11). Without selenium, this may not happen as effectively.
Another mineral in Brazil nuts, zinc, also boosts immunity and destroys pathogens (12).
7. Brazil Nuts Support Brain Health
One study found that older individuals who consumed just one Brazil nut daily for six months saw better verbal abilities and spatial skills. The selenium in the nuts boosts antioxidant activity and protects the brain from damage. The ellagic acid in the nuts has anti-inflammatory effects that can protect the brain (13).
Selenium can also elevate mood and help prevent depression. The mineral has been shown to increase serotonini A substance that functions as a neurotransmitter and is mostly found in the central nervous system, platelets, and the digestive tract. levels, resulting in a better mood (14).
8. Help In Digestion
Brazil nuts are a source of both soluble and insoluble fiber. Soluble fiber attracts water, turning to gel and slowing digestion. Insoluble fiber adds bulk to stool and helps food pass through the stomach and intestines.
9. Boost Testosterone Levels
Studies have confirmed a correlation between selenium, zinc, and testosterone. It was also found that men who were infertile were found to have low levels of selenium (15).
10. Brazil Nuts Improve Sexual Health
The nuts play a role in hormonal health. Selenium supplementation was found to improve sperm count and sperm motility. These nuts can also help treat erectile dysfunction (16).
Did You Know?
A Brazil nut tree can grow up to 200 feet, making it one of the largest trees in the world. It can also live up to 800 years.
11. Help Treat Acne
The selenium in the nuts improves skin elasticity and relieves redness and inflammation. The mineral also helps in the formation of glutathionei A strong antioxidant that the liver produces to shield the body from oxidative stress, treat psoriasis and reduce liver cell damage. , which neutralizes the free radicals that cause acne (17).
12. Contribute To Hair Growth
A deficiency of selenium can lead to hair loss. This is because the mineral helps your body process the proteins required for hair growth.
That’s about the benefits of Brazil nuts. There are several other nutrients in the nuts that make them what they are. Let’s take a look at Brazil nuts’ nutrition now.
The Nutritional Profile Of Brazil Nuts
Brazil nuts are among the richest sources of selenium. Just one nut contains 96 mcg of the nutrient, meeting 175% of the RDA. The nuts are also a good source of healthy fats, including polyunsaturated fats that are known to promote heart health.
| Brazilnuts, raw,Nutritional value per 100 g.(Source: USDA) | ||
|---|---|---|
| Principle | Nutrient Value | Percentage of RDA |
| Energy | 656 Kcal | 33% |
| Carbohydrates | 12 g | 10% |
| Protein | 14 g | 26% |
| Fat | 64 g | 221% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 7.5 g | 20% |
| Vitamins | ||
| Folates | 22 mcg | 5.5% |
| Niacin | 0.295 mg | 2% |
| Pantothenic acid | 0.184 mg | 3.5% |
| Pyridoxine | 0.101 mg | 8% |
| Riboflavin | 0.035 mg | 3% |
| Thiamin | 0.617 mg | 51% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0.7 mg | 7% |
| Vitamin E-gamma | 7.87 mg | 52% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 597 mg | 13% |
| Minerals | ||
| Calcium | 160 mg | 16% |
| Copper | 1.743 mg | 194% |
| Iron | 2.43 mg | 30% |
| Magnesium | 376 mg | 94% |
| Manganese | 1.223 mg | 53% |
| Phosphorus | 725 mg | 103% |
| Selenium | 1917 mcg | 3485% |
| Zinc | 4.06 mcg | 36% |
| Phyto-nutrients | ||
| Crypto-xanthin-ß | 0 mcg | – |
| Crypto-xanthin-ß | 0 mcg | — |
| Lutein-zeaxanthin | 0 mcg | — |
All good. But can you eat Brazil nuts raw? Or is there a way to eat them?
The Best Way To Eat Brazil Nuts
The best way to eat Brazil nuts is raw or blanched, as it preserves their nutritional value. However, you can also roast and salt them like most nuts. You can include them as a convenient snack or crush them to use as a topping for salads or desserts.
Quick TipBut before you go ahead with a handful of them, you must also know the possible risks associated with Brazil nuts.
Possible Side Effects Of Brazil Nuts
What Are The Side Effects Of Brazil Nuts?
- Selenium Toxicity
Brazil nuts are so rich in selenium that having them in excess can cause selenium toxicity or selenosis. The symptoms of this toxicity include diarrhea, brittle nails, a metallic taste in the mouth, hair loss, and coughing. An intake of 5,000 mcg of selenium (about 50 average-sized Brazil nuts) can lead to toxicity and cause breathing problems, heart attack, and kidney failure. The recommended upper intake of selenium for adults is 400 mcg per day.
- Allergies
Brazil nuts can cause allergies in people with nut allergies. Symptoms include vomiting and swelling.
Diana, a lifestyle blogger, shared her Brazil nut overdose experience in her blog. She said, “I was leaning over the toilet waiting to throw up. My stomach felt like it was full of rocks and was making some rather angry noises (ⅰ).”
Fun FactInfographic: Everything To Know About Brazil Nuts
Brazil nuts are delicious to munch on when you are hungry. They have a rich nutritional profile and are excellent sources of healthy fats and antioxidants. These nuts also benefit your health by maintaining vital body functions. Take a look at the infographic below to learn some interesting facts about Brazil nuts, their popular alternatives, and how you can incorporate them into your diet.
Illustration: StyleCraze Design Team
Brazil nuts, native to the Amazonian rainforest, are one of the richest sources of the trace mineral selenium. However, Brazil nuts’ benefits are not just limited to that. Along with balancing any nutritional selenium deficiency, Brazil nuts help boost your thyroid, cardiovascular, and brain health. They also improve your skin health and hair health. With their mono- and poly-unsaturated fatty acids content, Brazil nuts are known to help fight long-term inflammation as well. While you can have them raw or blanched to reap most of its benefits, you should not have more than 3 nuts per day to avoid the possible side-effects.
Frequently Asked Questions
How many Brazil nuts should you eat in a day?
One nut provides the sufficient amount of selenium. But have no more than three nuts a day.
Where to buy Brazil nuts?
You can get them from your nearest supermarket or even online from Amazon.
Do Brazil nuts help you sleep?
Yes. Brazil nuts have selenium, an essential nutrient that may help promote better sleep.
Are Brazil nuts healthier than walnuts?
Yes. Brazil nuts have more selenium and potassium than walnuts, so they are considered more healthy.
Are Brazil nuts good for males?
Yes. The high concentration of selenium in Brazil nuts may help boost testosterone levels and fertility in men.
Key Takeaways
- Selenium in Brazil nuts may help with inflammation, and oxidative stress.
- They may improve digestion, boost immunity, and increase energy production in the body, thus helping with weight loss as well.
- It may aid in cancer prevention and tackle heart issues.
- Brazil nuts may support brain function, bone health, muscle function, and the immune system.
- Consuming more than 50 Brazil nuts per day may lead to selenium toxicity.
- You can eat Brazil nuts raw or blanched, or you can roast and salt them like other nuts.
Illustration: Best Benefits Of Brazil Nuts How To Eat & Side Effects
Image: Stable Diffusion/StyleCraze Design Team
Watch this video and discover the amazing health benefits of eating just one Brazil nut each day! Learn how this simple snack can help you stay healthy and energized!
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. Brazil nut overdosehttps://hightechsurvivor.blogspot.com/2007/11/brazil-nut-overdose.html
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
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- “Taste the cancer-fighting power of Brazil…”. National Foundation for Cancer Research.
- “The influence of selenium on immune responses” Molecular Nutrition & Food Research, US National Library of Medicine, National Institutes of Health.
- “Zinc and immune function: the biological…” The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- “The effects of ellagic acid upon brain cells...”. Neurochemical Research, US National Library of Medicine, National Institutes of Health.
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- “Relationship between serum levels of testosterone…” African Journal of Medicine and Medical Sciences, US National Library of Medicine, National Institutes of Health.
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Read full bio of Laine Greenawalt
Arika Hoscheit, RDN, LDN, is a Clinical Dietitian at the National HealthCare Corporation and a board-certified specialist in Gerontological Nutrition. She has 7 years of experience in nutrition assessment and meal planning.Arika Hoscheit, RDN, LDN, is a Clinical Dietitian at the National HealthCare Corporation and a board-certified specialist in Gerontological Nutrition. She has 7 years of experience in nutrition assessment and meal planning.
Kathryn Bonilla Strickland is a Registered Dietitian Nutritionist with over 5 years of experience working in her field in a clinical setting. She earned her bachelor's degree in nutrition from California State University, Los Angeles. She aims to support her client along their diabetes journey with resources and an online support group to help them manage the condition.Kathryn Bonilla Strickland is a Registered Dietitian Nutritionist with over 5 years of experience working in her field in a clinical setting. She earned her bachelor's degree in nutrition from California State University, Los Angeles. She aims to support her client along their diabetes journey with resources and an online support group to help them manage the condition.
Read full bio of Ravi Teja Tadimalla
Read full bio of Arshiya Syeda
Read full bio of Aparna Mallampalli
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