[tr-shareit]fun fact: Brazil isn’t the world’s biggest producer of Brazil nuts – that’s Bolivia, which produces about 50% of the world’s supply.[/tr-shareit]
Produced by a South American tree in the vastness of Amazon are the tasty Brazil nuts. The Brazil nut trees, which grow as high as 160 feet, feature hard casings similar to coconuts. Inside the fruit pods are kernels arranged in segments. This is the reason why Brazil nuts are regarded as seeds more than nuts. They are only referred to as nuts because of their nut-like shells.
As in other variety of nuts, Brazil nuts are high in calorie count. Every 100 grams of these nuts has 656 calories. The bulk of calories present in Brazil nuts are actually fat. However, such fats are monounsaturated fats, the healthier version of fats. The monounsaturated fatty acids help increase the level of good cholesterol in the body while significantly reducing the bad cholesterol level. Aside from fat, Brazil nuts also contain a good count of carbohydrates and protein, which the body needs for energy.
Brazil nut is also a good source of potassium, an important mineral due to its cellular and electrical function. Potassium in Brazil nuts contributing 13% of the daily recommended intake aids in the proper functioning of the cells, organs, and tissues. It likewise regulates the effect of sodium in order to ensure healthy blood pressure.
Among the vitamins found in Brazil nuts, the two most prevalent are Vitamin E and Vitamin B1 from the vitamin B complex.
Brazil nuts contain 52 DRI of vitamin E for every 100g serving. It functions primarily as an antioxidant that protects the cells from harmful free radicals that also advance skin aging. Meanwhile, vitamin B1 or Thiamine at 51% DRI is involved in converting carbohydrates into energy. It is also vital for the nervous system as well as the nerves and heart to function properly.
Such nuts are rich in selenium with 1917 mcg or 3,485% DRI for every 100 grams. Selenium aids in the manufacture of antibodies as well as in maintenance of thyroid health and immune system. It works closely with other antioxidants to fight harmful oxygen-free radicals.
Brazil nut is also an excellent source of copper (194% DRI), phosphorus (103% DRI), magnesium (94% DRI), and manganese (53% DRI). All these minerals contribute to the overall health of the nerves, muscles, bones, blood vessels, and cells.
This variety of nut is also rich in minerals like calcium, iron, and zinc.
The Amazing Health Benefits of Brazil Nuts
Great Host of Selenium
When it comes to great food sources of selenium, nothing beats Brazil nuts. This type of nut is remarkable in providing the body with essential mineral called selenium. Selenium is a unique compound that works significantly to achieve optimal health. Selenium is good for the heart, blood circulation, immune system, and many more. Eating Brazil nuts regularly have amazing benefits on our overall health.
Maintains Heart Stability
Brazil nut is an excellent source of vitamins and minerals that are very good for the heart. As mentioned above, it has selenium that is a powerful antioxidant that reduces possibilities of heart ailments. This type of nut also has arginine which is a special plant protein that transforms to nitric acid in the body. Nitric acid calms and relaxes the veins and blood vessels to avoid blood clots. Blood clots cause various heart ailments and can also lead to heart attack. In addition, Brazil nuts are rich in good type of fats called monounsaturated and polyunsaturated fats that doesn’t have cholesterol increasing effects. Lastly, it is also rich in fiber which regulates blood sugar levels resulting to proper flow of blood in the bloodstream. Studies have proved that those who add Brazil nuts in their diets are less prone to heart disease and illnesses up to 50%.
Regulates Body’s Cholesterol Level
Although Brazil nuts have high amounts of fats, the type of fats it has is able to reduce LDL cholesterol. There are two types of cholesterols in our body, the HDL and LDL cholesterol. HDL cholesterol is the good type and LDL is the bad type. Regular consumption effectively reduces LDL cholesterol and prevents cholesterol oxidation which is a process that can harm the heart.
Supports Weight Management
Despite the high amounts of fats contained in Brazil nuts, research concluded that eating them promotes weight loss. First and foremost, the fat it contains is the good type of fats that has the power to minimize fat storage. Secondly, this type of nut is a great source of dietary fiber. Dietary fiber plays significant role in achieving proper weight. Eating fibrous foods can make you feel full for hours. This is helpful because you can control further food intake thus avoiding overeating. Fiber also stimulates regular bowel activities preventing fermentation of digested food which can lead to increased body fat storage.
Promotes Proper Digestion
As discussed above, Brazil nuts provide the body with significantly high amounts of fiber. Fiber plays an integral role in the process of digestion. Fiber assures that food intake is properly breakdown for efficient nutrient-absorption ability of the body. Fiber also ascertains that the digestive tract is cleared so that the digestive process is carried on orderly. Last but not the least fiber regulates bowel movement. Fiber acts as a stool bulking agent for proper and prompt bowel activities. This will avoid digestive and gastrointestinal issues just like constipation.
Improves the Health and Strength of Bones
There are two minerals that brazil nuts have that are very helpful to have a healthy and strong bones. Magnesium stimulates the absorption of calcium which is important for the structure and flexibility of the bones. On the other hand, the importance of calcium in the body cannot be neglected. Insufficient calcium can cause bone fragility that can lead to increased risks of bone fracture, bone loss, osteoporosis and other bone problems. On top of magnesium and calcium, brazil nuts also have other bone building nutrients such as phosphorus and zinc.
Reduced Cancer Risks
Cancer is probably the most feared illness up to date. Despite the advancement of today’s technology, there is still no remedy to cancer. The only way to avoid having cancer is to make sure that your lifestyle is healthy and that you always observe proper diet and exercise. One very effective way to avoid cancer is to add brazil nuts in your diet. Brazil nuts have high levels of selenium that defies free radical formation. Free radicals damage the tissues and cells in the body. It primarily triggers cancer because it destroys the DNA of our cells that encourages development of cancer cells. Brazil nut’s selenium eliminates free radical formation and their horrible effects in the body.
Nourishes the Skin
Brazil nuts also contain Vitamin E that makes the skin radiant, young-looking, and healthy from the inside. Vitamin E is one of the strongest antioxidant that protects the skin cells from damages caused either by internal or external factors. This means that consumption of brazil nuts will assure that the skin cells and cell membranes are healthy and that the skin is protected by harmful effects of pollution and UV rays.
Books on Healthy Diet
- 8 Different Types of Nuts With Enormous Health Benefits – Snack on These Nuts Instead
- Health Benefits of Pistachios
- Health Benefits of Cashew
- Health Benefits of Macadamia Nuts
- Health Benefits of Walnuts