Brazil nuts (Bertholletia excelsa) originate from South America (Venezuela, Colombia, Peru, and Brazil). Although they are called nuts, Brazil nuts are actually seeds from the Brazil nut tree, one of the largest trees in the Amazon, which can reach heights of up to 60 meters. These trees are very large, and a single tree can produce an impressive amount of 113 kg of nuts per year.
Brazil nuts are among the healthiest nuts, particularly due to their unusually high selenium content. They contain thiamine, vitamins A and C, folate, iron, magnesium, potassium, phosphorus, and zinc. They are rich in protein and dietary fiber.
Even a small amount, such as 2 nuts, provides over 60% of the daily selenium requirement, thus replacing selenium dietary supplements.
High Selenium Source
Selenium is a vital mineral for the body as it has strong antioxidant power, fights free radicals, and reduces inflammation, thereby promoting overall health. Studies show that nearly one billion people worldwide suffer from selenium deficiency, making Brazil nuts an important dietary choice.
Improves Heart Health
Brazil nuts have a high content of healthy unsaturated fats (oleic and palmitoleic acid). These types of unsaturated fats, along with magnesium, vitamin E, and selenium content, are linked to balancing cholesterol levels in the body and improving heart health.
Fights Against Cancer
The antioxidants found in Brazil nuts help prevent many chronic diseases, including cancer and coronary diseases.
Improves Mood
Low selenium levels, according to researchers, are associated with anxiety, stress, and fatigue. Additionally, consuming nuts increases serotonin metabolism, a brain chemical that controls mood, appetite, and sleep. Thus, regular intake of selenium-rich foods, such as Brazil nuts, can help alleviate various issues caused by this mineral’s deficiency, such as depression, mood problems, fatigue, and stress.
According to findings, the lower the selenium level in the diet, the more anxiety, depression, and fatigue were reported, all of which decreased after five weeks of selenium therapy.
Regulates Thyroid Function
The selenium content in Brazil nuts plays a major role in the proper functioning of the thyroid gland. The thyroid gland is where some of the essential hormones in the body are produced, distributed, and controlled.
Anti-inflammatory
Brazil nuts are highly recommended for treating inflammation in the body because they are foods with strong anti-inflammatory properties. Brazil nuts, like most nuts, contain ellagic acid. Ellagic acid has significant anti-inflammatory properties in the body and can even be neuroprotective.
Protects Against UV Radiation
Copper helps produce melanin, a pigment that protects the skin from harmful ultraviolet rays, thus preventing skin cancer.
Boosts Immune System
The antioxidants and organic compounds present in these nuts stimulate the production of white blood cells, thereby protecting the body from various ailments.
