Health Benefits of Brazil Nuts: Brazil nuts or Brazilian nuts have become a popular snack in many parts of the world because of their antioxidant and anti-inflammatory properties. They originated from Amazon rainforest and are rich in selenium due to the complex soil of the Amazon River. A 1-ounce serving of Brazil nuts contains nearly 1,000% of the recommended daily allowance of selenium, with a single nut providing 96 micrograms.
Not only are Brazil nuts a great source of selenium, but they are also rich in other vitamins and minerals, such as Vitamin B1, Vitamin B6, Vitamin E, calcium, copper, magnesium, manganese, phosphorus, and zinc. Let us check some of the top health benefits of Brazil nuts below.
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7 Amazing Health Benefits of Brazil Nuts
Following are some of the impressive health benefits of Brazil nuts.
1. Supports Thyroid Health: Selenium, an essential mineral found in abundance in Brazil nuts, plays a vital role in maintaining healthy thyroid function. By ensuring adequate selenium intake, you can reduce the risk of developing thyroid disorders such as Hashimoto’s disease, Graves' disease, and thyroid cancer.
2. Prevents Heart Diseases: Brazil nuts are rich in heart-healthy monounsaturated fats. Incorporating these fats into your diet can improve cholesterol levels, reducing the risk of heart disease. Additionally, the dietary fiber in Brazil nuts aids in lowering blood cholesterol levels, further safeguarding your heart and minimizing the risk of stroke.
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3. Aids in Diabetes Management: Studies have demonstrated that the selenium content in Brazil nuts can contribute to lower insulin levels and enhance insulin sensitivity, leading to improved blood sugar control in individuals with type 2 diabetes. Moreover, Brazil nuts have a low glycemic index, ensuring a gradual release of sugar into the bloodstream, helping to maintain stable blood sugar levels.
4. Reduces Inflammation: Brazil nuts are a powerhouse of antioxidants, including vitamin E and phenols. These antioxidants combat free radicals, reducing oxidative stress and inflammation within the body. By mitigating inflammation, Brazil nuts help lower the risk of various health conditions, including heart disease, diabetes, and certain types of cancer.
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5. Strengthens Bones: Brazil nuts are a good source of calcium and magnesium, essential minerals for bone health. A one-ounce serving of Brazil nuts provides approximately 25 to 33 percent of the recommended daily intake of magnesium, a nutrient that plays a crucial role in bone density. Consuming Brazil nuts can contribute to higher bone density.
6. Supports Weight Management: Brazil nuts are calorie-dense and can aid in healthy weight gain, providing essential fats and calories. However, it is important to consult with fitness coaches or nutritionists before consuming them in larger quantities. Moderation is key, and incorporating Brazil nuts into a balanced diet is recommended.
7. Enhances Brain Health: Low selenium levels have been associated with neurodegenerative conditions like Parkinson's disease and Alzheimer's disease. The antioxidants present in Brazil nuts, including selenium, support brain health. Research also suggests that increasing selenium intake can have positive effects on mood.
(Disclaimer: Parts of this article were generated by AI and published after the content was editorially modified and verified by a human based on their own judgement and expertise. The Quint does not publish AI-generated content without direct human involvement and oversight).
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