When it comes to nutrition, many health experts recommend consuming nuts. Bodybuilders and athletes also consume a variety of nuts to nourish their bodies. Brazil nuts (also known as Amazonian nuts) are also among them, which are rich in many healthful minerals and antioxidants. About 5 to 7 Brazil nuts can provide you the necessary nutrition for the whole day. The Brazil nut has a high lipid and protein content. In this article, we will give you a detailed information about the health benefits of Brazil nuts, its nutritional profile and their side-effects.
What are Brazil Nuts?
The botanical name of Brazil nuts is Bertholletia excelsa. It belongs to the family Lecythidaceae. Brazilian nuts trees were first found in the South America. Talking about the current period, it is produced only in a few countries. Most of its exports are from the United States.
Its fruits taste like cream. There are many individuals who do not like its taste. In such a situation, they can roast and eat it. But, many physical and mental problems can be avoided and relieved by its use. The fruit and its nutshell contain Brazil nut that is edible.
In various countries of America, Brazilian nuts are also known as castañas de Brasil, nigger toes or nuez de Brasil. In central Brazil, they are called castanha (castanhas-do-pará).
Brazil Nuts Nutritional Profile:
Per 100 g serving of dried Brazil nuts contains:
- Calories: 656
- Total Carbohydrate: 12.3 g
- Dietary Fiber: 7.5 g
- Protein: 14.3 g
- Vitamin E: 5.7 mg
- Folate: 22 mcg
- Calcium: 160 mg
- Iron: 2.4 mg
- Magnesium: 376 mg
- Phosphorus: 725 mg
- Potassium: 659 mg
- Sodium: 3 mg
- Zinc: 4.1 mg
- Copper: 1.7 mg
- Manganese: 1.2 mg
- Selenium: 1917 mcg
- Cholesterol: Zero
Benefits of Brazil Nuts for Health:
Brazil nuts can have many health benefits; including:
1. Thyroid Health:
The use of brazil nuts can avoid thyroid problems. Actually, it is a good source of selenium, which can help to improve thyroid hormone levels. In such a situation, it can be said that Brazil nuts can prove to be helpful in problems caused by thyroid hormone deficiency.
Selenium is a vital mineral and antioxidant that may be helpful in controlling metabolism and thyroid function. Doctors and health care providers believe that only a small amount of it is sufficient for the body. Therefore, Brazil nuts should also be consumed in small amounts.
2. Heart Disease:
According to a scientific study, the lack of selenium in the blood may increase the risk of developing heart disease. Brazil nuts contain a rich amount of selenium. For this reason, it can prove to be helpful in reducing the risks of heart disease.
At the same time, selenium is also an effective antioxidant, which works to keep blood pressure levels balanced. Also, it is rich in healthy fats and fiber, so it can also be helpful in keeping the heart healthy.
3. In Cancer:
As we have already mentioned in the article that Brazil nuts are a rich source of selenium. At the same time, selenium is considered helpful in removing many serious health problems. Cancer is also one of them.
According to health experts, selenium can give positive results in relieving cancer in many ways. For this reason we can say that the use of Brazil nuts can also prove beneficial in eliminating the risks of having cancer decease.
4. In Weight Loss:
The benefits of Brazil nuts can also be to seen here. The reason for this is that fiber is found in plenty in Brazil nuts, which can help you lose weight.
According to experts, fiber improves digestion. It is also helpful in keeping hunger calm for a long time. For this reason, you do not feel like eating anything else and it helps in weight loss.
5. Relieve Swelling:
According to a research, the consumption of Brazil nuts can relieve the inflammation of the body. Selenium, found in Brazil nuts, plays a major and essential role in reducing inflammation. Actually, selenium acts as an anti-inflammatory and antioxidant. For this reason, it proves helpful in reducing inflammation as well as improving blood circulation in the body.
6. Strengthen Immune System:
The role of zinc has been found in enhancing the body’s immunity and removing the bacteria that causes many health disease.
At the same time, Brazil nuts are a good source of zinc. Therefore, it can be said that the use of Brazil nuts can be beneficial for the immune system.
7. Brain Health:
The benefits of brazil nuts can also be seen for brain health. Polyphenol is found in Brazilian nuts, which acts as an antioxidant. Antioxidants can act to protect the brain from damage. Therefore, it may be used to improve brain health.
8. In Digestion:
Fiber can play a vital role in maintaining digestion smoothly. Fiber softens the stool and works it out.
This can keep the digestive system strong and healthy. At the same time, Brazil nuts are a good source of fiber. Therefore, it can be said that Brazil nuts can prove beneficial in digestion.
9. Increase Testosterone Levels:
Brazilian nuts can also be used to increase testosterone hormone. Indeed, selenium is found in abundance in Brazilian nuts. At the same time, selenium helps to develop and maintain fertility in the body. It also aids in increasing the amount of testosterone hormones and sperm aiding in fertility.
10. Improved Sexual Health:
As we have mentioned earlier in the article, selenium plays a major role in testosterone growth. In the same way, selenium is also believed to be helpful for improving sexual health.
In this case, the amount of sperm can be increased by completing selenium deficiency with the help of Brazil nuts, which is beneficial for sexual health.
11. For Hair Growth:
Vitamin-B, vitamin-C, magnesium zinc, iron, and calcium are needed for hair growth and their strength. At the same time, all these elements are available in abundance in Brazilian nuts. For this reason, the intake of Brazil nuts can help in hair growth.
12. Get Rid of Pimples:
Zinc is found in plenty in Brazil nuts, which can work to benefit the skin in many ways. Zinc can primarily act to remove pimples. Therefore, intake of Brazilian nuts may aid in the removal of pimples. Also for glowing skin, you can add these nuts in your diet.
Uses of Brazil Nuts:
Brazil nut oil contains about 75 percent of unsaturated fatty acids – a combination of oleic and linoleic acids, as well as the phytosterol, fat-soluble vitamin E and beta-sitosterol.
The composition of fatty acids in the essential oil of Brazil nut is as follows:
- Palmitic acid: 16-20%
- Oleic acid: 36–45%
- Linoleic acid: 33–38%
- Stearic acid: 9–13%
- Palmitoleic acid: 0.5–1.2%
- Saturated fats: 25%
- Unsaturated fats: 75%
Brazil nut oil is used in the manufacturing of paint, as a lubricant in clocks and in many cosmetic products.
Brazilwood is of excellent and awesome quality. It has diverse uses from flooring to heavy construction. Logging the Brazil nut trees is prohibited by law in the producing countries including Brazil, Peru and Bolivia.
The Brazil nutshell is often used as an abrasive to polish materials such as ceramics, metals, etc.
How to Use Brazil Nuts?
Brazil nuts can be eaten in many ways, so that you can get the benefits as well as the taste.
How to Eat:
- Brazil nuts can be eaten directly like the rest of the nuts.
- Brazil nuts can also be roasted and mixed with salt.
- It can also be eaten by soaking it in water for some time.
- Brazil nuts can also be used by mixing in smoothies and milkshakes.
- Mixing it with other dry fruits can also be consumed as a mix dry fruit.
When to Eat:
Its sprouted seeds can be eaten in the morning. Brazil nuts can also be roasted in the evening or mixed with smoothies.
How Much to Eat:
Any food item can be beneficial only if you consume it in limited quantity. Therefore, no more than 5 to 7 Brazil nuts should be eaten in a day.
If you consume them more than the recommended intake, it can cause a condition called Selenosis. It can be very toxic and hard to regulate once toxicity level has been reached.
Side-Effects of Brazil Nuts:
Selenium is found in abundance in Brazilian nuts. This is the reason that consuming Brazil nuts in higher or excessive amounts can cause selenium toxicity. Some of the side-effects that can occur from this are as follows:
- Skin rashes
- Hair fall
- Bad taste in mouth
- Breathing issues
- Brittle nails
- Joint pain
- Nervous system problems
- Gastrointestinal problems
Important Note: Excessive intake of selenium can also lead to some serious problems, such as:
- Kidney failure
- Heart failure
- Heart attack
After reading this article, it is clear that Brazil nuts are a treasure trove of many healthful nutrients. It is different that you will need to put an extra burden on your pocket to consume them because their supplies are limited. But, from the health point of view, it is better to eat it than eat drugs and medicines.
Now without any delay, just include Brazilian Nuts into your routine diet and help to give proper nutrition to the body. We hope that this article will help you in maintaining good health.
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