Brazil nuts have become popular as a nutrient-rich snack with several health benefits.
They contain a range of essential vitamins and minerals that can affect the body in different ways.
Here is an overview of what happens when they become a regular part of your diet, according to EatingWell.
High content of selenium
Brazil nuts are extremely rich in selenium, and just one nut can provide far more than the daily requirement.
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This mineral plays an important role in reproduction, DNA formation, and the body’s metabolism.
Supports the thyroid
Selenium contributes to the normal function of the thyroid, which is crucial for the body’s hormone balance and energy levels.
Protects cells from damage
The antioxidant content helps protect the body’s cells from damage caused by free radicals, which can otherwise negatively affect tissues and DNA.
Contains vitamin E
Brazil nuts contain vitamin E, which supports vision as well as skin and heart health.
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Improves nutrient absorption
Since vitamin E is fat-soluble, the natural fat content of the nuts helps the body absorb this nutrient more efficiently.
Contributes to brain health
They contain ellagic acid, which is associated with protecting brain cells and may reduce the risk of neurodegenerative diseases, according to a study published in the International Journal of Molecular Sciences.
Strengthens the immune system
Brazil nuts are a source of zinc, which is important for immune function and the body’s ability to fight disease.
Reduces inflammation
The zinc content also helps reduce inflammation and supports the body’s healing processes, according to a study published in Frontiers in Nutrition.
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Rich in healthy fats
A large portion of the fat content consists of polyunsaturated fatty acids, which are beneficial for the body.
Benefits heart health
These healthy fats may help lower LDL cholesterol and thereby reduce the risk of cardiovascular disease and stroke, according to a study published in JAMA Internal Medicine.
May improve sleep
The magnesium content in Brazil nuts is linked to the regulation of melatonin, which can contribute to better sleep.
May address deficiencies
People with sleep problems may have a selenium deficiency, and Brazil nuts are an effective source of this mineral.
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Risk of overconsumption
Excessive intake can lead to selenium toxicity, which may cause symptoms such as nausea, fatigue, skin problems, and in severe cases, more serious health complications, according to a study published in the International Journal of Molecular Sciences.
Recommended amount
To avoid side effects, it is recommended to limit intake to no more than three Brazil nuts per day.
Possibility of allergy
Brazil nuts belong to the tree nut category, and people with nut allergies should therefore be cautious and seek advice if in doubt.
Easy to include in the diet
They can be eaten as a snack or chopped and added to, for example, muesli bars, smoothies, or nut mixes.
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Sources: EatingWell, International Journal of Molecular Sciences, Frontiers in Nutrition, and JAMA Internal Medicine.