Are you a fan of nuts? Do you know Brazil nuts? Whether you have tried it or not before, you will change your mind after knowing the different benefits of the Brazilian nut for the body, its high nutritional value and the elements it contains, in addition to how to eat it and other health and useful information, be sure to follow the following paragraphs.

About the Brazil Nut

Brazil nut is one of the nuts indigenous to the Amazon rainforests in Brazil, Bolivia and Peru. It is a type of nuts that has a smooth texture and a distinctive taste, and is rich in energy and nutrients such as, fat, protein, fiber and others. Eating this nut offers the body many different benefits.

The nutritional value of Brazil nuts

Brazil nuts are one of the richest dietary sources of selenium, an essential mineral that has antioxidant properties and plays an important role in many processes such as reproduction, metabolism and immune health. A serving of Brazil nuts (about 3 kernels) contains the following nutrients:

• Calories: 99 calories.
• Protein: 2.15 g.
• Fat: 10.06 g.
• Carbohydrates: 1.76 g.
• Fiber: 1.10 g.
• Selenium: 204 to 273 mcg.
• Phosphorous: 109 mg.
• Potassium: 99 mg.
• Magnesium: 56 mg.
• Calcium: 24 mg.
• Zinc: 0.61 mg.
• Iron: 0.36 g.
• Sodium: 0 mg.

Brazil nuts benefits

Here are the main potential health benefits of Brazil nuts:

1- Good for heart health

Brazil nuts contain healthy fats known as polyunsaturated fatty acids and monounsaturated fatty acids. According to the American Heart Association, eating these fats instead of saturated and trans fats helps improve cholesterol levels, which reduces the risk of heart disease, stroke, obesity and type 2 diabetes.

2- It is full of antioxidants

Brazil nuts contain selenium that helps support the body’s antioxidant system and prevent oxidative stress. The liver breaks down selenium into a protein known as selenoprotein P, which removes harmful free radicals that cause oxidative stress linked to a risk of many health conditions. Chronic, such as cancer.

3- Reduce inflammation

This type of nut has anti-inflammatory properties that can help reduce inflammation associated with many chronic health conditions.

4- lowering blood sugar

Foods rich in selenium can improve blood sugar levels in the body, as some European studies indicated that eating one Brazil nuts daily for 8 weeks helped reduce cholesterol and blood sugar levels.

Other studies also found that taking certain amounts of selenium supplements for a certain period of time helped reduce insulin levels and improved insulin sensitivity in people with type 2 diabetes and cardiovascular disease.

5- Improve brain health

Brazil nuts have powerful antioxidant effects, which can help support and promote brain health. Scientists have linked decreased antioxidant function and capacity with cognitive impairment and neurodegenerative diseases such as Alzheimer’s disease.

Some studies have suggested that people with Alzheimer’s disease have lower levels of selenium, compared to those without. According to this, some other studies have indicated that eating Brazil nuts daily for 6 months has positive effects on cognitive function among people with mild cognitive impairment.

6- The benefits of Brazil nuts for the thyroid gland

Selenium deficiency can cause hormonal disturbances that can negatively affect sleep, mood, focus and metabolism. Selenium plays an important role in hormone production, as the thyroid gland uses selenium to convert thyroid hormone into its active form, and getting enough selenium from dietary sources can help regulate thyroid problems such as hypothyroidism or underactive thyroid.

How to eat Brazil nuts

Brazil nuts can be eaten as a snack or added to other foods. This nut can be eaten raw or roasted. Here’s how to take it in different ways:

on stove

• Put a layer or quantity of walnuts on a frying pan on the stove.
• Stir the nuts every minute to avoid burning them.
• Cook them for 5 to 10 minutes, until a nutty aroma appears.

in the oven (roasted)

• Heat the oven to 350 degrees Fahrenheit.
• Place the walnuts on a sheet of parchment paper in a baking tray.
• Put the tray in the oven for 5 minutes.
• Stir in the walnuts, then let them sit for another 5 minutes.
• Take out the walnuts and add salt or any preferred spice.
• Leave the nuts to cool before eating.

Walnuts can be added to various dishes such as salads and pasta, and can also be chopped and placed on oats, cake or cake.

Brazil nuts side effects

As with different types of nuts, Brazil nuts contain a high amount of calories, and eating them in excess can cause weight gain. Some people can also suffer from allergies to nuts of all kinds, and eating them causes side effects and serious complications.

The most prominent risk related to this type of nut is selenium toxicity, which may occur as a result of eating large quantities of this nut. Selenium toxicity can cause the following side effects:

• Vertigo.
• digestive problems;
• hair loss
• Brittle and weak nails.
• Skin rash.
• Nervous system problems.
• Tired.
• nervousness;
• Muscle fatigue and swelling.
• Joint pain.

Other serious symptoms and problems can also occur, including: