SweetAdditions

Brazil nut is a South American tree and like most other nuts, Brazil nuts have lots of health benefits. The tree is indigenous to Guiana, Brazil, Venezuela, Eastern Columbia, Eastern Peru and Eastern Bolivia. It contains heart healthy monounsaturated fats that can benefit cholesterol levels. Brazil nuts are high in selenium which makes them special. Selenium is an essential component of two important antioxidant enzymes, glutathione peroxidise and glutathione. Brazil nuts help to protect against heart disease, cancer and thyroid problems.

Brazil nuts are similar to macadamia nuts. Due to their similarity, they can be used in cuisine in place of coconuts or macadamia nuts. There are many health benefits of Brazil nuts, the flavonoids content of these nuts helps to battle against development of cancer. Also, selenium of Brazil nuts helps to prevent cellular damage caused by free radicals in the body.

Nutrition data of Brazil nut:

• Carbohydrate
  • Dietary Fiber
  • Starch
  • Sugars
• Fats
  • Saturated Fat
  • Monounsaturated Fat
  • Polyunsaturated Fat
  • Omega-3 Fatty Acids
  • Omega-6 Fatty Acids
• Protein
• Vitamins
  • Vitamin C
  • Vitamin D (Alpha Tocopherol)
  • Thiamin
  • Niacin
  • Vitamin B6
  • Folate
  • Pantothenic Acid
  • Choline
  • Betaine
• Minerals
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Zinc
  • Copper
  • Manganese
  • Selenium

Health benefits of Brazil nuts:

By seeing the nutritional data of Brazil nuts, it is easy to get a fair idea about Brazil nuts health benefits. High selenium content of Brazil nuts accredits most of the health benefits of it. Selenium is an important antioxidant mineral that can protect from the harmful effects and damage of free radicals. Free radicals are highly reactive particles that can damage the body cells and tissues by oxidizing effect. Selenium can counteract such free radicals and supply protection against a number of diseases including, heart disease. Selenium encourages the synthesis of glutathione, which plays an important role in minimizing free radical damage.

Selenium is also necessary for the proper functioning of the thyroid gland. Brazil nuts also have boosting effect on immune system. Brazil nuts can help in controlling weight like other nuts. They contain high protein and fiber content which help to control hunger and thereby losing weight. People who are struggling with losing weight should control their total calorie intake by eating Brazil nuts.

Brazil nuts are also a very rich source of omega-6 fatty acids which help to lower the risk of cardiovascular diseases. Brazil nuts contain lower level of cholesterol, and thereby decrease the risk for heart attacks and strokes. The mono unsaturated and polyunsaturated fats, healthy fats frequently seem to prevail over the effects of small amount of saturated fats found in the nuts. Brazil nuts can prove advantageous in a very rare hereditary disorder, ‘Acrodermatitis enteropathica’. The body fails to absorb sufficient amount of zinc from the diet in this disorder that leads to zinc deficiency. Brazil nuts contain high level of zinc and hence can be helpful to treat zinc deficiency.

Due to all nutrition facts of the Brazil nuts, they can improve overall health and well being. But, overload eating should be avoided, since they are very high in selenium. Increased selenium levels in the body can cause fatigue, irritability and stomach upset. Thus, it is necessary to sustain restraint in case of any food or dietary supplement. The unsalted or lightly salted nuts are better to use, as salted nuts contains high level of sodium, which is related with hypertension.

• Proper selenium intake reduces the risk of breast, prostate, lung, skin and colon cancer.
• Since Brazil nuts are high in zinc, they provide the adequate amount of the mineral required by the body. Also, they are helpful to people suffering from acrodermatitis enteropathica, a rare inherited disorder that disables the body from absorbing adequate amount of zinc from the diet.
• A few Brazil nuts a day, along with a good antioxidant supplement, ensure maximum health benefits.
• Thyroid depends on selenium to function properly, which is provided by the Brazil nuts. Selenium is a component of the enzyme that converts thyroxine, the less active thyroid enzyme, to the active one, triiodothyronine.
• Selenium is important for the body to make glutathione that recycles Vitamin C, which then recharges Vitamin E. By boosting the entire network; selenium gives the body the ammunition to fight diseases.
• The nuts are one of the best sources of selenium that plays an important antioxidant role in activating the enzymes that detoxify rancid fat in membranes. The human platelets have high concentration of platelets that prevent blood clots.
• Brazil nuts contain heart healthy monounsaturated fats that benefit the cholesterol levels.

Some Tips for Brazil nuts:

• Shelled Brazil nuts can be eaten whole as snacks or covered in chocolate as a confection.
• To open hard Brazil nut shells, soak them in water and then boil them, to soften the shell.
• The shelled nuts should be kept in an airtight container under refrigeration, where they can keep well for several months.
• The unshelled nuts can be stored in a cool, dry place for a few months.
• The nuts can be sliced, chopped or ground and used in sweet and savory dishes like cookies, cakes, salads and stuffing.
• Recommended dosage of selenium is 75 micrograms for men and 55 micrograms for women.
• Due to their similar taste, the nuts can be used in place of macadamia nuts and coconuts in various recipes.

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