Brazil nuts 6 Benefits, Side Effects

Brazil nuts Nutrition

Brazil nuts are tree nuts native to the Amazon rainforest of Brazil, Bolivia, and Peru. Its soft, buttery texture and nutty flavor are usually enjoyed raw or poached. It is energy-dense, highly nutritious, and is one of the most concentrated dietary sources of the mineral selenium. Eating Brazil nuts can benefit your health in many ways, including regulating your thyroid, reducing inflammation, and supporting your heart, brain, and immune system.

Brazil nuts Benefits

1. Promotes Thyroid Health

The thyroid gland is located in the neck and secretes several hormones essential for growth, metabolism, and temperature regulation. Brazil nuts contain enough selenium to support the production of thyroid hormones and proteins that protect the thyroid gland. Taking selenium helps prevent thyroid diseases such as hypothyroidism, thyroiditis, and thyroid enlargement.

2. Brain Health

Brazil nuts contain a polyphenol known as ellagic acid, which has both antioxidant and anti-inflammatory properties that may provide neuroprotective and antidepressant effects on the brain. Additionally, the selenium in Brazil nuts is involved in supporting key brain signaling pathways such as GABA and dopamine signaling within the central nervous system, which helps with conditions such as Alzheimer’s and Parkinson’s disease.

📃The effects of Brazil nuts on brain health

3. Anti-inflammatory properties

Inflammation in the body can increase free radical activity. Brazil nuts are rich in antioxidants that help protect cells from oxidative damage caused by these free radicals. Additionally, selenium reduces inflammation and increases levels of glutathione peroxidase, an enzyme that helps protect the body from oxidative damage.

4. Heart Health

Brazil nuts are high in monounsaturated fats, which are healthy fats. Including monounsaturated fats in your diet may help improve cholesterol levels, which may reduce your risk of heart disease. The dietary fiber in Brazil nuts helps lower blood cholesterol levels, reducing the risk of heart disease and stroke.

5. Bone health

Brazil nuts contain calcium and magnesium, which are necessary for bone health. It plays an important role in bone density. High magnesium may increase bone density.

6. Improve blood sugar levels

The selenium in Brazil nuts may help improve blood sugar levels in people with type 2 diabetes by lowering insulin levels and increasing insulin sensitivity

Brazil nuts How much should I consume per day?

Brazil nuts Side Effect

1. Because Brazil nuts are high in selenium, excessive consumption can cause side effects such as nausea, diarrhea, and hair loss due to selenium poisoning.
   
   
2. Brazil nuts are also nuts, so people with nut allergies should avoid eating them.
   
   
3. Excessive intake may cause abdominal pain, diarrhea, or indigestion.