Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.
These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.
Eating Brazil nuts may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.
Here are 7 proven health and nutrition benefits of Brazil nuts.
1. Packed with nutrients
Brazil nuts are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
2. Rich in selenium
Brazil nuts are rich in selenium. One nut can contain 175% of the RDI. Selenium is an essential trace element that is vital for your immune system, thyroid gland, and cell growth.
3. Supports thyroid function
Your thyroid gland produces hormones that are necessary for growth, metabolism, and body temperature regulation. One Brazil nut contains enough selenium to support the production of thyroid hormones and proteins that protect your thyroid.
4. May help those with thyroid disorders
Supplementing with selenium may benefit people with thyroid disorders such as Hashimoto’s thyroiditis and Graves’ disease. Yet, further research is needed.
5. May reduce inflammation
Brazil nuts contain antioxidants like selenium, vitamin E, and phenols. Just one nut per day can lead to reduced inflammation. Nevertheless, your intake needs to be consistent to continue experiencing the benefit.
6. Good for your heart
Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.
Health risks of eating Brazil nuts
Selenium toxicity is a rare but dangerous, potentially life-threatening condition. The safe upper intake level for selenium is 400 mcg. It’s important to limit your intake to 1–3 Brazil nuts per day or check how much selenium is in the nuts you buy.
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While we are working hard to provide the best possible information, ingredients and nutrition facts are subject to change at any time at the manufacturer's discretion. It's always a good idea to refer to the product packaging for the most complete and up-to-date information.
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