Advantages and disadvantages of Brazil nuts

 Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are usually enjoyed raw or blanched.

 Brazil nuts contain beneficial nutrients and minerals, including selenium. They may help your thyroid function and overall health.

Brazil nuts are rich in selenium, with one nut containing 96 mcg or 175% of the RDI. Other nuts provide less than 1 mcg on average. Brazil nuts are an excellent source of healthy fats. In fact, 36% of the fat in Brazil nuts is polyunsaturated fatty acids, a type of fat that benefits heart health.

Benefits of Brazil nut 

Selenium

Brazil nuts are a rich source of selenium. In fact, they contain more of this mineral than any other nut, averaging 96 mcg per nut.The DV for selenium is 55 mcg per day for adults. Therefore, the average Brazil nut contains 175% of the required amount of this mineral.Selenium is a trace element that is essential for the proper functioning of your body. It is essential for your thyroid and affects your immune system and cell growth.In fact, high levels of selenium have been linked to improved immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders.Brazil nuts are a very effective way to maintain or increase your selenium intake. In fact, one study in 59 people found that eating two Brazil nuts a day was as effective as taking a selenium supplement in increasing selenium levels.

Thyroid 

Thyroid tissue is rich in selenium because it is needed for the production of the thyroid hormone T3 and proteins that protect your thyroid from damage ( 10Trusted Source , 11 Trusted Source ).Low selenium intake can lead to cellular damage, decreased thyroid function, and autoimmune disorders such as Hashimoto's thyroiditis and Graves' disease. In addition to ensuring proper thyroid function, selenium improves symptoms in people with thyroid disorders. It can also increase your risk of thyroid cancer.A large study in China showed that people with low selenium levels were more likely to develop thyroid diseases such as hypothyroidism, thyroiditis, and enlarged thyroid compared to those with normal levels. A brazil nut a day supports proper thyroid function.

Heart ❤️

Brazil nuts contain heart-healthy fatty acids, namely polyunsaturated fats, and are rich in antioxidants, minerals, and fiber, all of which can help reduce the risk of heart disease. Eating Brazil nuts can boost your heart health by lowering LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.

Brain 🧠

Brazil nuts contain ellagic acid and selenium, both of which are good for your brain.Ellagic acid is a type of polyphenol in Brazil nuts. It has both antioxidant and anti-inflammatory properties that can have protective and anti-stress effects on your brain.Selenium may play a role in brain health by acting as an antioxidant. In one study, elderly people with dementia ate one Brazil nut a day for six months. In addition to experiencing increased selenium levels, they showed improved verbal fluency and mental function.Low selenium levels have been linked to neurodegenerative diseases like Alzheimer's and Parkinson's, so be sure to get enough.What's more, some research suggests that selenium supplementation may help mediate poor mood, so make sure to consume adequate amounts.

protect the body from oxidative damage

Inflammation in the body can lead to increased free radical activity. Brazil nuts are abundant in antioxidants which help to protect cells from the oxidative damage caused by these free radicals. As well as this, selenium increases levels of glutathione peroxidase, an enzyme which helps to reduce inflammation and protect the body from oxidative damage.