When it comes to nutritious snacks, few things compare to a handful of nuts. Not only do they satisfy your hunger, but they also serve as an excellent source of fiber, keeping you fuller for longer. They are rich in protein and vitamins essential for muscle and organ health and are loaded with antioxidants that ensure your overall well-being. Moreover, nuts are heart-friendly and one of the tastiest ways to effectively manage your weight.
While all nuts contribute various health benefits, with some being richer in specific vitamins and minerals, Brazil nuts stand out as exceptional in the nut category. Brazil nuts are packed with zinc, a vital nutrient that supports a healthy immune system and proper metabolic function (according to the Mayo Clinic).
Brazil nuts are also an excellent source of selenium, which helps prevent cell damage and supports immune health. This means they might help in cancer prevention, and a 2020 study in Frontiers in Bioscience-Scholar suggests their bioactive compounds can protect against heart disease, maintain healthy cholesterol and blood glucose levels, and reduce vascular inflammation. And when it comes to Brazil nuts, the advantages just keep coming.
Other Benefits from Consuming Brazil Nuts
According to a 2013 study in the Journal of Nutrition and Metabolism, Brazil nuts are a fantastic source of unsaturated fats, balancing “good” and “bad” cholesterol. Considering that about 86 million U.S. adults over 20 have high cholesterol, as noted by the Centers for Disease Control and Prevention, snacking on Brazil nuts is a tasty way to maintain healthy cholesterol levels.
Regularly consuming Brazil nuts can also benefit brain health. Among the antioxidants in Brazil nuts is ellagic acid, an anti-inflammatory that protects the brain. A 2021 study in Advances in Nutrition suggests ellagic acid might be crucial in preventing or treating various neurological disorders, including depression and dementia.
Brazil nuts can also be valuable for thyroid health due to their high selenium content. A 2023 study in Frontiers in Endocrinology found that low selenium levels increase the risk of developing thyroid diseases like Hashimoto’s thyroiditis or Graves’ disease.
What to Know About the Downsides of Brazil Nut Consumption
Despite their delicious and healthy nature, Brazil nuts have downsides due to their high selenium content. Consuming around 50 Brazil nuts could lead to selenium toxicity, causing heart issues, breathing problems, and possibly kidney failure. Even without reaching toxic levels, excessive selenium can lead to issues like diabetes and prostate cancer. “The maximum amount of Brazil nuts you should eat per day is three, or you could be headed for selenium toxicity as the upper limit is 400 micrograms daily,” advises Registered Dietitian Deborah Malkoff-Cohen in The Healthy.
There is also the risk of allergies. If you have allergies to peanuts or other nuts, you might also be allergic to Brazil nuts. Consult your doctor about your allergy status before indulging in this tasty treat.
Ultimately, moderation is key when enjoying any healthy food. It’s important to remember that too much of a good thing can be harmful. A few Brazil nuts a day are sufficient to enjoy their benefits, so avoid overindulging.
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