Amazon nuts, more commonly known as Brazil nuts, are a native species to the higher elevations of the Amazon rainforest. They have a variety of health benefits, but also have a rich, creamy texture and distinctive flavor. They’re not just a delicious snack but also a nutritional powerhouse, like many other nuts we’ve explored here at Nature’s Garden. Brazil nuts have distinguishable positives that separate themselves from the rest. If you’re enticed to see what all the hype is about, you can explore one of our carefully curated combination called Nature’s Garden Heart Healthy Mix, which weave Brazil nuts into their formula.
What are the Health Benefits of Brazil Nuts?
Brazil nuts have an incredibly rich nutrient profile which makes them a resourceful addition to your diet, and it’s the primary reason to consider working them in. While many nuts offer a variety of health benefits, some of the positives are a bit different for Brazil nuts.
Brazil nuts and selenium
The biggest contributing factor that puts Brazil nuts in a class of their own, is their selenium content. The Cleveland Health Clinic notes, “A single Brazil nut contains about 68-91 mcg of selenium. That means that just one or two of them will fulfill your daily selenium intake.
Professionals at the National Institutes of Health say that, “selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radical and from infection.” Studies suggest that low selenium levels can directly impact probability of developing certain cancers, cardiovascular disease, can contribute to a decline in brain function in older adults, and can play a role in developing thyroid problems. While it’s important to intake healthy levels of selenium for your age range, it’s also key to note that too much selenium can be harmful. Ultimately finding the balance for yourself is key and that can be done through consulting your physician or dietary specialist.
Brazil nuts and their benefits
A few additional health contributions, not discussed above, and reasons to add Brazil nuts to your diet are because of their:
- Antioxidant Properties: Selenium and vitamin E acts as an antioxidant, which helps to protect cells from damage caused by free radicals, also mentioned above. This reduces the risk of chronic diseases.
- Heart Health Contributions: Being rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which benefit heart health. They help in reducing LDL or bad cholesterol levels and increase HDL or good cholesterol levels which results in lowering the risk of any cardiovascular related diseases.
- Anti-inflammatory Effects: The healthy fats and antioxidants of Brazil nuts have anti-inflammatory properties, helping to lower inflammation that is common with many chronic diseases.
- Aid in Immune Function: Selenium’s promotion and production of white blood cells enhances the body’s ability to fight infections.
- Bone Health Support: Brazil nuts contain important minerals like magnesium, phosphorous, and zinc, which are crucial for maintaining strong and healthy bones.
- Help in Improving Mood: Adequate selenium intake can contribute to overall mental well-being and decrease the risk of things like depression.
- Protein and Fiber Content: Muscle repair, digestive health, and maintaining a feeling of fullness are all a result of the protein and dietary fiber found in Brazil nuts.
- Skin and Hair Enhancing Properties: Brazil nuts help hair and skin because Vitamin E is known for its antioxidant properties, which helps to protect the skin from damage caused by free radicals. Selenium also promotes hair growth and may prevent hair loss.
What’s the Right Portion of Brazil Nuts?
Brazil nuts are one of the few nuts which when overconsumed, can actually have negative effects on our bodies. This is why it’s super important to monitor your diet and how many your intaking. This isn’t to scare you away from eating them, but in fact to call you to make sure you monitor your intake, and as always consult a professional. A team of health professionals from the National Library of Medicine suggests that consuming even as few as 4 Brazil nuts a day can lead to a positive impact on many of the health benefits listed above, namely those associated with heart health. With that being said, it is still good to explore the nutrition facts listed here per 28 grams of dried Brazil nuts, which equates to about 6 nuts:
- Calories: 187
- Sodium: 0.9 milligrams
- Fiber: 2.1 grams
- Protein: 4 grams
- Sugars: 0.7 grams
- Carbohydrates:3.3 grams
- Fat: 19 grams
When snacked on in moderation, Brazil nuts are one of the best additions to your diet there is!
How Do You Incorporate Brazil Nuts into Your Diet?
Brazil nuts, like a slew of other nuts that we’ve talked about here, are some of the easiest ‘in-a-pinch’ snacks to lean on when you’re on the go, or just need that different kind of fixin’. Brazil nuts can be enjoyed in a variety of ways:
- Snacking: Eating them raw or roasted is an easy way to get the quick nutritional boost your body is looking for.
- Baking: Adding chopped or diced Brazil nuts to cookies, cakes, or other baked goodies makes for a delightful crunch and texture change!
- Salad Toppers: Sprinkling sliced Brazil nuts over salads, or mixing them into chicken salad for example, boosts the texture and flavor of any recipe.
- Smoothies: Blending up a few Brazil nuts into your post-workout smoothies adds a nice creamy texture and a mini protein boost.
- Nut Butters: Homemade Brazil nut butters and spreads are the perfect addition to your morning toast, afternoon snack, or in a bowl with yogurt or fruit!
