Benefits & Risks of Brazil Nuts

  • 2 min reading time

Brazil nuts are a nutrient dense nut that can offer numerous health benefits. These nuts are abundant in vitamins, minerals, and antioxidants that are critical for optimal health and wellness. In this article, we will discuss five reasons why you should include Brazil nuts in your diet, and also touch on the dangers of overconsumption.

Rich in Selenium

Brazil nuts are an exceptional source of selenium, a trace mineral that is essential for several metabolic processes. Selenium plays a vital role in regulating the immune system, protecting against oxidative stress, and supporting thyroid function. One Brazil nut can provide up to 68-91 mcg of selenium, which is more than the daily recommended intake for adults. However, it's important to note that consuming too much selenium can lead to selenium toxicity, which can cause symptoms such as nausea, fatigue, hair loss, and brittle nails.

High in Healthy Fats

Brazil nuts are an excellent source of healthy unsaturated fats, including monounsaturated and polyunsaturated fatty acids. These healthy fats are known to reduce inflammation, improve heart health, and enhance brain function. Additionally, the high fat content in Brazil nuts can help you feel full and satisfied, reducing the likelihood of overeating.

Abundant in Antioxidants

Brazil nuts are rich in antioxidants, which are compounds that protect cells from oxidative damage. Antioxidants play a crucial role in preventing chronic diseases such as cancer, heart disease, and neurodegenerative diseases. Brazil nuts are particularly abundant in selenium, which is a potent antioxidant that helps protect cells from oxidative stress.

Good for Bone Health

Brazil nuts are a good source of magnesium, a mineral that is crucial for healthy bone formation. Magnesium is essential for the proper mineralisation of bones, and a deficiency in this mineral can lead to osteoporosis and increased risk of bone fractures. Incorporating Brazil nuts into your diet can help increase your magnesium intake, promoting optimal bone health.

May Improve Cholesterol Levels

Studies have shown that consuming Brazil nuts can help improve cholesterol levels. The high fibre and healthy fat content, combined with the antioxidants found in Brazil nuts, can lower levels of LDL cholesterol (bad cholesterol) and improve overall cholesterol levels. This can help reduce the risk of heart disease and stroke.

It's important to keep in mind that consuming too many Brazil nuts can have adverse effects, including weight gain, digestive problems, and a risk of selenium toxicity. To avoid these risks, it's essential to consume them in moderation to avoid any potential risks.

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