Brazil Nut Benefits & Side Effects

Introduction:

The Brazil nut tree (Bertholletia excelsa) is one of the longest-living and largest trees in the Amazonian rainforest. It belongs to the Lecythidaceae family of South American trees. The only species of the monotypic genus Bertholletia, this tree is named after the French chemist Claude Louis Berthollet.

The Brazil nut’s fruit and shell are quite large and weigh approximately 2 kilograms. The Brazil nut is rich in micronutrients, particularly selenium. After pollination by blossoms, the fruit requires approximately 14 months to mature. The fruit is a large capsule with a diameter of 10 to 15 centimeters. The carapace is dense and composed of four to twenty-four seeds arranged in the shape of orange fruit segments.

Here are defining Brazil Nut Benefits & Side Effects

Nutritional Value of Brazil Nut:

About 3% of Brazil nuts are composed of water, 12% carbohydrates, 14% protein, and 66% fat. Approximately 16% of this fat percentage is saturated, 24% is polyunsaturated, and 24% is monounsaturated. Brazil nuts are an excellent source of the antioxidant mineral selenium, which is abundant in Brazil nuts. Regarding immune health, metabolism, and reproduction, selenium plays a crucial function.

Nutrient	Value
Protein	4.1 grams
Calories	187
Fat	19 grams
Carbohydrates	3.3 grams
Fibre	2.1 grams
Selenium	989 % DV (daily value)
Copper	55 % DV
Phosphorus	16% DV
Magnesium	25% DV
Zinc	10% DV
Manganese	15% DV
Vitamin E	11% DV
Thiamine	15% DV

The above table lists the nutritional profile of 28 grams of Brazil nuts

Properties of Brazil Nut:

Richest sources of selenium
Brazil nuts are very energy dense and are packed with nutrients
Good source of healthy fat such as polyunsaturated fatty acid
Consuming Brazil nuts are an effective method of regulating selenium intake
Brazil nuts may help to maintain proper thyroid function
Brazil nuts are a rich source of antioxidants
May help to lower inflammation and reduce damage caused by free radicals
Brazil nuts may help to lower the risk of developing heart disorders
Brazil nuts may help to improve brain function

Potential Uses of Brazil Nut:

Brazil nut provides the following benefits for human health.

Brazil nut supports thyroid function

The butterfly-shaped thyroid gland is located in the pharynx. It secretes hormones responsible for metabolism, regulation of body temperature, and growth. Selenium is essential for the production of thyroid hormone and proteins that prevent thyroid injury and are abundant in thyroid tissue.

Low selenium intake can result in cellular injury, autoimmune disorders such as Graves’ disease and Hashimoto’s thyroiditis, and diminished thyroid function. It can also increase the risk of developing thyroid cancer. According to experts, one Brazil nut per day is sufficient to meet the daily selenium requirement.

Brazil nut reduces inflammation

Brazil nuts are an excellent source of antioxidants that protect cells from free radical injury. Brazil nuts contain antioxidants like vitamin E and selenium, as well as phenols like ellagic acid and gallic acid.

Selenium raises the levels of glutathione peroxidase, an enzyme that reduces inflammation and protects the body from oxidative stress. In the absence of this procedure, an imbalance between free radicals and antioxidants can result in cellular injury. The anti-inflammatory benefits of Brazil nuts can be obtained in either a single, large dose or in multiple, smaller doses over a longer time period.

Good for the heart

Brazil nuts, like most nuts, contain heart-healthy fatty acids, such as polyunsaturated fatty acids. They are abundant in minerals, fiber, and antioxidants, all of which reduce the risk of cardiac disease.

In a study involving individuals with obesity, selenium deficiency, and kidney disease, it was discovered that consuming Brazil nuts containing approximately 290 mcg of selenium on a regular basis for eight weeks reduced cholesterol levels.

Can Lower Blood Sugar

It has been discovered that selenium-rich foods can help improve a person’s blood sugar levels. Consuming one Brazil nut per day for eight weeks can reduce fasting glucose levels and total cholesterol in healthy adults.

Can Improve Brain Function

Brazil nuts contain antioxidants that can aid in maintaining optimal brain function. Experts have established a direct correlation between low levels of antioxidants in the body and cognitive impairment and other neurodegenerative diseases, such as Alzheimer’s.

A six-month regimen of consuming one Brazil nut daily had beneficial effects on adults’ cognitive functions, according to a study involving a small group of participants.

How to Use Brazil Nut?

Brazil nuts can be consumed as

Dried fruits (raw)
Roasted Brazil nuts
Powdered form
Brazil nut butter
Brazil nut oil

Possible Side Effects of Brazil Nut:

Too many Brazil nuts can be detrimental to one’s health. Brazil nuts are high in calories, which is counterproductive if you are attempting to lose weight. Consuming an excessive amount of almonds can cause you to exceed the recommended daily calorie intake.

In addition, a study revealed that Brazil nuts can trigger nut allergies in humans. Additionally, excessive consumption of Brazil nuts can result in selenium toxicity. Selenium toxicity can result in a range of symptoms, including:

Hair loss
Gastrointestinal problems
Dizziness
Brittle nails
Lesions or skin rashes
Joint pain
Soreness or muscle tenderness
Fatigue
Irritability

Some severe symptoms of Selenium Toxicity are as follows:

Heart failure
Kidney failure
Acute respiratory distress syndrome
Heart attack

Precautions to Take with Brazil Nut:

Despite the fact that Brazil nuts are a rich source of selenium, which contributes to the majority of health benefits, excessive consumption of Brazil nuts can lead to selenium toxicity, which can cause moderate to severe symptoms. Therefore, it is recommended that you consult a physician or nutritionist regarding the optimal daily intake based on your age, weight, and height.

Frequently asked questions about Brazil Nut Benefits & Side Effects:

Q1. How can I consume Brazil nuts?

Ans: Brazil nuts can be consumed on their own or added to trail mix, desserts, oatmeal, and porridge.

Q2. What is the best time to consume Brazil nuts?

Ans: The ideal time to consume these almonds is in the morning, as they can help regulate blood pressure and reduce fatigue.

Q3. What happens during selenium deficiency?

Ans: A selenium deficiency can hinder reproduction and growth in humans. Muscle weakness can result from a mild nutritional deficiency. Low selenium levels in the body have been linked to anxiety, melancholy, and confusion.

Q4. How many Brazil nuts should I eat daily?

Ans: Each day, no more than two Brazil nuts should be consumed. Ingestion of excessive amounts of selenium can result in selenium toxicity, which can have severe health consequences. In addition, Brazil nuts are extremely high in calories and fat, so consuming an excessive amount daily may result in weight gain.

Q5. Do Brazil nuts have anti-inflammatory properties?

Ans: Yes, Brazil nuts contain anti-inflammatory properties that can aid in the management of conditions such as diabetes, heart disease, and certain types of cancer.