Discover the health benefits of Brazil nuts

Discover the health benefits of Brazil nuts

Brazil nuts are one of the oil seeds, originating from South America, and are distinguished by their very important content of minerals and healthy fats.

Brazil nuts contain nutrients and minerals that are great for human health, including selenium. It may also help support thyroid function and overall body health.

Perhaps the most prominent properties of Brazil nuts are their remarkable richness in selenium, powerful antioxidants, unsaturated fats, and dietary fiber. Which enhances the health of the intestines, brain and heart.

In the following topic, discover more benefits of Brazil nuts, which will undoubtedly amaze you:

Brazil nuts are rich in essential minerals

Phosphorus is considered the second most abundant mineral in the body. It is an important component of bones and teeth. Phosphorus also plays a role in blood pH, by neutralizing excess acids or alkalis. It is used to store and produce energy that the body needs.

Phosphorus is also found in DNA and RNA molecules, and is therefore necessary for growth.

Brazil nuts also provide zinc, which plays an important role in growth, immune response, and the nervous and reproductive systems. In addition to its importance for more than a hundred vital enzymatic processes in the body.

Zinc participates in the synthesis of DNA, RNA, and proteins, immune processes, wound healing, reproduction, and growth.

Zinc plays an important role in improving mood and learning, as well as vision, taste and smell. It participates in the blood clotting process, in thyroid hormone functions, as well as in insulin metabolism.

Brazil nuts are also rich in magnesium, which is essential for the proper functioning of the body. It participates in more than 300 metabolic reactions within it; It works closely with sodium, potassium and calcium; It must remain balanced in the body.

Note that approximately half of the magnesium in the body is found in the bones and teeth, while the rest is found in the muscles, liver, and other soft tissues. It is eliminated through the kidneys.

Magnesium significantly contributes to the proper functioning of neurotransmitters and muscle relaxation after contraction, which is vital for heart function.

Magnesium is necessary for maintaining a regular heart rate and blood pressure, metabolizing fats, and regulating blood sugar levels.

Brazil nuts are rich in antioxidants

Brazil nuts are very rich in selenium and vitamin E, two micronutrients with superior antioxidant power.

Like all oilseeds, Brazil nuts are rich in dietary fiber and unsaturated fats, which are beneficial for the health of the digestive system and cardiovascular system.

Vitamin E adds its antioxidant activity to selenium. Vitamin E plays an important role in protecting the membranes of all cells in the body. in addition to; It prevents or reduces the oxidation of low-density lipoproteins or bad cholesterol (LDL). LDL oxidation is associated with the development of atherosclerosis and, consequently, cardiovascular disease.

Vitamin E has anti-inflammatory, antiplatelet, and vasodilator properties.

You may be interested in learning about selenium, which protects cells from damage. Where can we find it and what is the required daily dose?

Exceptional selenium content

Selenium is a trace element vital for proper body functioning. It is essential for the thyroid gland and affects the immune system and cell growth.

Brazil nuts are very rich in selenium. The required daily value of selenium is 55 micrograms per day for adults, while just one pill provides you with this recommended daily amount of this mineral. A handful of Brazil nuts contains 175% of the required amount of this mineral.

Higher levels of selenium have been linked to a stronger immune system and better results in cases of: cancer, infections, infertility, pregnancy, heart disease and mood disorders.

Although selenium deficiency is rare, some people around the world may not get enough selenium to perform well. These people have been found throughout Europe, the United Kingdom and the Middle East.

Brazil nuts are a very effective way to maintain or increase your selenium intake. Selenium has an antioxidant effect inside cells. Because it allows the body to produce the enzyme glutathione peroxidase, which works in coordination with vitamin E to protect cell membranes from oxidation caused by free radicals. Which protects against the appearance of certain types of cancer, cardiovascular disease, and cataracts.

Selenium also plays a role in the functioning of the immune system and thyroid gland.

A source of dietary fiber

Brazil nuts, like other nuts, contain a high amount of fiber, which plays a role at a physiological level, including regulating digestive function, lowering cholesterol levels and managing blood sugar.

Fiber also contributes to ensuring a feeling of fullness. Which can help with weight management.

Some studies indicate that eating a sufficient amount of fiber protects against colon cancer.

Contains fats

Brazil nuts contain the highest percentage of fat after macadamia nuts and pecans.

It contains the highest percentage of saturated fats, but since it also contains mono- and polyunsaturated acids; This does not make it a less healthy option.

Beneficial for brain health

Brazil nuts contain ellagic acid and selenium, which are beneficial for brain health. Ellagic acid is a type of polyphenol found in Brazil nuts that has antioxidant and anti-inflammatory properties, which may have protective and antidepressant effects. Selenium plays a role in brain health by acting as an antioxidant.

In a study conducted in 2016, elderly people with mental disabilities ate one Brazil nut daily for 6 months. In addition to increasing selenium levels; They showed improvement in verbal fluency and reasoning ability.

Note that low selenium levels are associated with neurodegenerative diseases, such as: Alzheimer's disease and Parkinson's disease.

Some research also indicates that taking selenium supplements may help improve mood.

Cardiovascular health

Many clinical studies have shown the effects of consuming walnuts on reducing harmful cholesterol (LDL) in the blood. According to epidemiological data; Eating 30 grams of nuts daily can reduce the risk of cardiovascular disease by 45%, when these foods replace foods rich in saturated fats.

These benefits can be attributed to the high content of nuts in various components known for their cholesterol-lowering action, such as: phytosterols, monounsaturated fatty acids, plant proteins, and soluble fiber.

Fitness ally, though?

Eating just 30 grams of nuts daily can help with weight loss, as part of a low-calorie diet. The effects of walnut consumption on regulating energy intake may be attributed to their high fiber and protein content, in addition to their low glycemic index, and thus their ability to provide a feeling of satiety. Therefore, it is recommended to eat it as a snack. To reduce the amount of food eaten in subsequent meals.

Management of thyroid disorders

One study in 2015 found that people with low levels of selenium in China had a much higher rate of thyroid diseases, such as hypothyroidism, thyroiditis, and goiter; Compared to people with normal levels.

In addition to ensuring proper thyroid function, selenium may improve symptoms in people with thyroid disorders.

Low selenium intake may lead to cell damage, low thyroid activity, and autoimmune disorders, such as Hashimoto's thyroiditis and Graves' disease. It may also increase the chance of developing thyroid cancer.

A 2016 review found that taking selenium supplements may improve immune function after reducing the number of thyroid antibodies, a standard indicator of the severity of an autoimmune attack in Hashimoto's thyroiditis.

However, another review concluded that there was insufficient evidence to determine a role for selenium in managing the condition.

Since the consumption of Brazil nuts as a source of selenium is limited, especially in people with thyroiditis or Graves' disease. However; Discussing selenium supplementation via Brazil nuts with your doctor may be a good idea.