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The Health Benefits of Brazil Nuts

Brazil nuts are one of the healthiest nuts that you can eat. In fact, they’re a superfood, and you should be including them regularly in your diet for optimal health benefits. Despite how good they are for you, the United States does not have a very large market for Brazil nuts. Grown in the Amazon rainforest, the texture of this mighty nut is smooth, and the flavor is delicious. They’re great to eat alone, add into trail mix, or include in granola or baked goods. Here, we will go over some of the top health and beauty benefits that come from regularly including brazil nuts in your diet.

They’re Packed With Nutrients

Brazil nuts are an amazing superfood. Just a small, serving, approximately six nuts, can contribute to your daily vitamin intake. Nutrients found in Brazil nuts include:

  • Selenium

  • Copper

  • Magnesium

  • Phosphorus

  • Zinc

  • Vitamin E

Eating Brazil nuts often can help you to avoid common nutritional defects. In fact, one of the most beneficial minerals found in this nut is Selenium. Approximately six ounces of nuts provide 774% of your daily intake. Trace minerals such as this are important to the body's ability to provide antioxidants, which can soothe inflammation within the body. A Selenium deficiency is a common problem and can cause health problems such as infertility, muscle weakness, fatigue, mental fog, hair loss, and a weakened immune system.

They’re Great for Your Skin and Hair

Brazil nuts are excellent for long, shiny hair and glowing, youthful skin. They contain essential fatty acids and, of course, that all-important mineral Selenium. All of these are excellent for hair health. In fact, hair production and growth require Selenium, as it’s necessary for the production of new hair cells in the body.

Healthy fats are also found in Brazil nuts, with Omega-3 and Omega-6 fats accounting for over 36% of Brazil nuts fat content. These important fatty acids can be beneficial for increasing hair density and reducing hair loss.

In addition to gorgeous hair, the nutrients found in Brazil nuts can also improve your skin's overall health. Moreover, they enhance your skin's elasticity and glow. Selenium, omega-3s, and vitamins C and E all contribute to healthy skin with a youthful glow. The antioxidant properties also prevent free radicals from forming. Additionally, Brazil nut oil is also helpful in treating skin ailments such as eczema and psoriasis.

They Improve Your Mood

It’s true, Brazil nuts can even make you feel better and improve your mood! Ellagic acid and Selenium in the nuts have a mood-boosting effect on your brain. According to studies, ellagic acid is both antioxidant and anti-inflammatory, producing the effects of an antidepressant within the body. Stress and depression may also be caused by a lack of Selenium. And, as we’ve already discussed, all the Selenium you need to stay well-balanced comes from just one Brazil nut per day.

They Reduce the Risk of Heart Problems

All the healthy fats packed into Brazil nuts make them excellent for your heart. These nuts contain polyunsaturated fat, which helps reduce bad cholesterol and improve lipid profiles. Regularly consuming brazil nuts can significantly lower high cholesterol, which in turn reduces the chances of suffering from heart disease.

They Support a Healthy Brain

Consuming Brazil nuts doesn’t just keep your heart happy, they’re also great for your brain. All those antioxidants and, once again, that all-important Selenium, work wonders for your brain and its ability to function properly. In fact, studies have shown that after 6 months of consuming just a single Brazil nut per day, mental ability can be improved.

Low levels of Selenium are linked to neurodegenerative diseases like Alzheimer's and Parkinson's. To boost cognitive function and reduce the risk of suffering from such neurodegenerative illnesses, Brazil nuts should be regularly included in your diet.

They Lower Blood Sugar

High blood sugar levels may also be improved by Brazil nuts. Brazil nuts' high fiber and Selenium content can help in the prevention or management of diabetes. It’s estimated that you can obtain 10% of your daily fiber needs just by eating six Brazil nuts. Several studies have shown that adequate fiber intake lowers the risk of type-2 diabetes.

That magical mineral Selenium also improves insulin sensitivity, which along with all that fiber is a magical combination for blood sugar levels. It’s enough to improve insulin sensitivity in people with type-2 diabetes if they eat 200 mcg of selenium per day, which is equivalent to eating two to three Brazil nuts a day.

They Improve Thyroid Function

The thyroid gland is found in the throat and makes hormones that are necessary for cell growth and metabolism. Guess what? You need Selenium to make hormones and to protect your thyroid.

There has been a link between low selenium intake and thyroid disease, autoimmune disorders, and even thyroid cancer. Poor thyroid health can cause symptoms such as lethargy, hair loss, weight gain, slow heart rate, and dry skin. The thyroid gland can function optimally by consuming at least one Brazil nut per day. You need your thyroid for good health, so add Brazil nuts into your diet.

Brazil nuts are an incredible superfood that not enough people include in their daily diet. If you want to reap the benefits of this powerful nut, make sure to incorporate them into your diet. Even consuming just one single Brazil but every day can work wonders for your health.

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