Brazil Nuts

Brazil nuts  have a number of health benefits, not least of all being that they are selenium-rich and have been attributed with:-

• improving heart health and skin,
• reducing inflammation,
• helping with weight loss
• reducing anxiety
• reducing signs of aging
• regulating thyroid function
• strengthening the immune system
• stimulating growth and repair
• improving digestion
• boosting male fertility.

Brazil nuts are harvested from the tree Bertholletia excelsa which are found in South America. It is found throughout most tropical countries and grow along the banks of many major rivers. Most of the crop is exported.

Nutrition Facts

Brazil nuts are nutritious and energy dense. They are especially high in selenium which is a mineral important for general health. That selenium content makes it one of the highest of all foods. They have a high protein content of 14%, with low carbohydrate levels (12%). Most of the fats are omega 6-fatty acids which is a good monounsaturated fat. The nuts also contain thiamin, vitamins E and C, folate, iron, magnesium, phosphorus, potassium, and zinc.

A one-ounce (28 gram) serving of Brazil nuts contains these nutrients:-

• Calories: 187
• Protein: 4.1 grams
• Fat: 19 grams
• Carbs: 3.3 grams
• Fiber: 2.1 grams
• Selenium: 988% of the Reference Daily Intake (RDI)
• Copper: 55% of the RDI
• Magnesium: 33% of the
• Phosphorus: 30% of the RDI
• Manganese: 17% of the RDI
• Zinc: 10.5% of the RDI
• Thiamine: 16% of the RDI
• Vitamin E: 11% of the RDI

Brazil Nuts And Cognitive Or Brain Health

Nuts, including Brazil nuts are generally regarded as helping to improve cognitive health enough of them are eaten regularly. One study reported in 2019 by the University of South Australia has found that eating at least 10 g of nuts generally helps reduce cognitive decline in those over 55.

When it comes to Brazil nuts, we know the presence of ellagic acid (de Oliveira, 2016) helps as an anti-inflammatory compound that has some neuroprotective effects. The research into Brazil nut consumption as with nut consumption generally is still developing.

Brazil Nuts And The Thyroid Gland

The thyroid is a small, butterfly-shaped gland at the base of the throat. It produces a range of hormoes needed for metabolism, growth and the regulation of our body temperature.

The thyroid relies on selenium for the production of thyroxine (T3) and T4. It is also found in proteins protecting the thyroid from damage (Ventura et al., 2017).  

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References

de Oliveira, M.R. (2016) The Effects of Ellagic Acid upon Brain Cells: A Mechanistic View and Future Directions. Neurochem. Res. 41(6) pp. 1219-28

Ventura