5 Reasons to Include Brazil Nuts to Your Diet.

Thyroid. Weight loss. Hair health and much more!

If you have worked with me as a client ever before, then you are far too familiar with the Brazil Nut.

The Amazon rainforests of Brazil, Bolivia, and Peru are home to these tree nuts. Raw or blanched, their soft, buttery structure and nutty flavour are widely popular.

Big and oval in shape, these nuts strike out among almonds, peanuts, and pecans.

Did you know that Brazil Nut’s are highly rich in the mineral Selenium. In fact, most people lack adequate levels od selenium int heir diets.

Brazil nuts are also considered to promote heart health, offer antioxidants, and increase cognitive function, in addition to their unexpected and profound nutritional advantages.

Below are five scientific reasons why you should incorporate Brazil nuts in your diet to help you better grasp the health advantages of Brazil nuts.

• Rich in Selenium

Selenium, an important element with antioxidant effects. Selenium is truly essential for brain health, reproduction, metabolic activity, and immunological function. A single Brazil nut can give you 175% of the needed quantity of this mineral per day.

Selenium is not only related to brain health, but also hair health. If you have been struggling with brittle hair, chances are your selenium levels are low.

• Essential for Thyroid Health

The mineral selenium, which is plentiful in Brazil nuts, is deemed vital for optimal thyroid function. Selenium insufficiency, in fact, may lead to hormonal abnormalities that impact sleep, temperament, attention, and metabolism.

This important mineral aids in the protection of the thyroid against oxidative damage and is required for the generation of thyroid hormones. As a result, consuming enough selenium in your diet can help to lower your risk of hyperthyroid, hypothyroid, and even thyroid cancer. 

Reduced blood selenium levels were linked to a higher incidence of autoimmune thyroiditis and hypothyroidism, according to an empirical research involving nearly 6,000 patients.

• Inflammation management.

FACT: When the body is fighting inflammation, its likely to hold onto fat and not reduce weight.

Chronic illnesses including heart disease, Alzheimer's, and cancer, as well as accelerated ageing and stroke hazard, have all been related to inflammation and oxidative stress.

Vitamin E and phenols like gallic acid and ellagic acid are among the antioxidants found in Brazil nuts. Antioxidants are dietary components that protect cells from free radical damage and reduce inflammation.

• Protects against Heart Disease

Did you know that just consuming 4 Brazil nuts a day can help you lower LDL levels!

A 2019 study also found that patients with diabetes who ate more tree nuts had a lower risk of cardiovascular illness and heart stroke. Brazil nuts are also high in antioxidants, minerals, and fibre, and each one of these may significantly reduce your risk of heart disease.

Selenium in Brazil nuts is also advantageous since it may reduce inflammatory indicators in your body, which is one of the leading causes of heart disease.

• Improves Brain Health

Brazil nuts are abundant in ellagic acid and selenium, which are both beneficial to the brain. In Brazil nuts, elagic acid is a form of polyphenol. It possesses antioxidant and anti-inflammatory qualities, which might also prevent and treat depression.

Lower concentrations of selenium have also been related to neurodegenerative diseases including Parkinson's and Alzheimer's. Antioxidants present in diets and supplements have been shown to help cognition in Alzheimer's patients in certain trials. As a result, selenium in Brazil nuts may lower your risk of some brain disorders while also improving your mental function and mood.

Actionable tip of the day

With so many health advantages related to Brazil nuts, it's no surprise that you should strive to incorporate them into your regular diet.

My recommendation, one Brazil nut per day, everyday with your evening tea.

Trust this helps,

Roshni Sanghvi.