Health Benefits Of Brazil Nuts

June 12, 2021 | by Ramya Tejaswini | Posted in Nutrition Facts

What are brazil nuts?

Brazil nuts are the largest of the commonly consumed nuts from the giant Brazil nut tree. Brazil nut is one of very few consumable products with high levels of Selenium. 

Nutritionally, Brazil nuts are a good source of nutrients, including protein, fiber, selenium (Se), magnesium, phosphorus and thiamin. They also contain niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc and copper. The nuts have high nutritive food value containing 60–70% oil and 17% protein. The oily endosperm contains about 70% unsaturated fats but can also lead to rancidity issues. Brazil nuts are unique in that they are the highest known food source of selenium (Se).

Brazil Nuts are the best source of Selenium from plant-based foods and area mineral needed for proper thyroid and immune function. Selenium may also protect against cancers of the prostate, liver and lungs. Due to high levels of phytonutrients, Brazil nuts have been associated with many health benefits, mainly including cholesterol-lowering effects, antioxidant activity, and antiproliferative effects.

What is selenium?

Selenium is a essential trace mineral found in many foods and available as dietary supplement. it is essential for proper functioning of the body. It contribute to thyroid hormone metabolism and DNA synthesis, it present in human tissue. Mainly Brazil nuts contain high amount of selenium while compared to other foods like fish, brown rice, eggs, bread white.

Why do we need selenium?

It helps to prevent thyroid problem, cardiovascular disease, cognitive decline, which means disorders related to thinking, cancer, and reduce the risk of miscarriage, protect against asthama

Is it safe to take selenium everyday ?

  • Daily intake of selenium is 55micrograms per day for adults.
  • During pregnancy, women should consume 60 micrograms per day.
  • During lactating women should consume 70 micrograms per day.

What if Selenium levels are high?

They are some side effects as follows:

  • Brittle nails,
  • Decaying of tooth,
  • Gastrointestinal problems,
  • Fatigue ,
  • Hair loss,
  • In extreme cases it leads to failure of kidney and heart.

Importance of brazil nuts ?

Brazil nuts have been found to be rich sources of unsaturated fatty acids, protein, fiber, micronutrients, vitamins, and phytochemicals.

Brazil nuts with high Se levels discourage the aging process and stimulate the immune system. They may slow the aging process, stimulate the immune system, and protect against heart disease and certain forms of cancer.

Phytochemical extracts from Brazil nuts exhibit antioxidant and antiproliferative activities, and the majority of total antioxidant and antiproliferative activities are from the combination of phytochemicals and Se.

Practically a diet modified to consume a wide variety of plant-based foods including Brazil nuts is supported to optimize the general health and lower the risk of chronic diseases.

Health Benefits Of Brazil Nuts

Insufficient Selenium Intake: The daily intake of two nuts for 12 weeks was as effective as 100 μg selenium in raising the selenium level in plasma and the activity of glutathione peroxidase in the whole blood.

Antioxidant and anti-inflammatory effects: Brazil nuts may be due to selenium content, as it stimulates synthesis of antioxidant Selenoproteins, and to phytochemicals with antioxidant and anti-inflammatory role.

Thyroid Health: Selenium deficiency can cause hormonal imbalances that can negatively affect sleep, mood, concentration, and metabolism. Selenium plays an essential role in hormone production of T3,T4.

Reduction of Cardiovascular diseases: Brazil nuts are also a good source of unsaturated fatty acids, with a high content of MUFAs (~50%) increase in plasma selenium and GPX activity in whole blood after the consumption of two Brazil nuts/day for 12 weeks, being as effective as the supplementation with 100 µg of selenium seleniomethionine.

Diabetes Management : The selenium in Brazil nuts can help to lower Insulin levels and boost insulin sensitivity, improving blood sugar levels in people with type 2 diabetes.

Bone Health: Brazil nuts have calcium and magnesium, both of which are necessary for bone health. which plays an important role in bone density.

Improves Hair Growth: The vitamins and minerals in Brazil nuts such as selenium, Omega 3-fatty acids, vitamin C and vitamin E are beneficial in improving your skin. These combined nutrients along with the powerful antioxidants in Brazil nuts help remove free radicals, which can reduce fine lines, wrinkles and improve your skin’s appearance. The oil in Brazil nuts is also an amazing moisturizer.

Summary

Brazil nut is one of very few consumable products with high levels of selenium. They are the best source of Selenium from plant-based foods and area mineral needed for proper thyroid and immune function. Selenium is a essential trace mineral found in many foods and available as dietary supplement. The daily intake of two nuts for 12 weeks was as effective as 100 μg selenium in raising the selenium level.

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