Brazil nuts: 9 health benefits you must know

With the rise of health consciousness, more people are including nutritious foods in their diet. Brazil nuts are becoming a favourite with their wholesome benefits of regulating the thyroid gland to curbing inflammation to improving your heart, brain, and immune system.

What are Brazil nuts?

Brazil nuts are tree nuts grown in the Amazon rainforest in Peru, Brazil, and Bolivia. Apart from having a buttery, smooth texture, their nutty flavour can be relished raw or blanched. These nuts are nutrition- and energy-dense and are one of the most concentrated dietary sources of mineral selenium.

People enjoy Brazil nuts with milk, yoghurt, or even mixed with fruits. Given their dense nutrient profile – rich in protein, fibre, vitamins, and minerals content, it is wise to limit consumption to a small, recommended amount daily for optimal benefits and to avoid possible drawbacks.

Health Shots got in touch with nutritionist Dr Ushakiran Sisodia of Nanavati Max Super Speciality Hospital, to know the health benefits of Brazil nuts.

9 amazing health benefits of Brazil nuts

Add Brazil nuts to your diet because of these health benefits.

1. Reduced inflammation

“Regular consumption of Brazil nuts promotes immunity, proving beneficial for those with frequent bouts of coughs and colds. Inflammation is the body’s natural response to injury or infection, and chronic inflammation can lead to various health issues. The nutrients in Brazil nuts help manage this inflammation and prevent severe health conditions,” says the expert.

2. Improved heart health

They provide good quality monounsaturated fats which help maintain cholesterol levels. These fats are known to reduce bad LDL cholesterol and raise good HDL cholesterol, thereby potentially reducing the risk of heart diseases.

3. Weight management

Brazil nuts are calorie-rich and can aid in healthy weight gain, thus boosting the confidence of underweight individuals. While they can provide essential fats and calories, it’s important to discuss them with your fitness coaches or professional nutritionists before consuming them in larger quantities. It’s ideal to maintain moderation and make them a part of your wholesome diet.

4. High dietary fibre

Brazil nuts, in moderate quantities, can ensure regular bowel movements, promoting digestive health. Dietary fibre acts as a bulk laxative, which helps to prevent constipation and other digestive disorders like irritable bowel syndrome.

5. Rich in antioxidants

As per the expert, “Brazil nuts combat free radicals, promoting anti-ageing benefits. Free radicals can cause oxidative stress, which can lead to premature ageing and various diseases. Antioxidants neutralize these harmful molecules”.

Also read: Berries to nuts: Superfoods you need for strong joints and cartilage

6. Good fat source

Brazil nuts have healthy fat content and can become a part of your routine diet in specific quantities. Including sources of healthy fats in the diet can support brain function, hormone production, and absorption of fat-soluble vitamins.

7. Mineral-rich

“Brazil nuts optimise your nutritional intake and assist in regulating blood sugar. Minerals such as magnesium and zinc found in Brazil nuts play a crucial role in various metabolic processes and help maintain glucose homeostasis,” adds Dr Sisodia.

8. Thyroid function

Being a natural source of selenium, Brazil nuts play a key role in maintaining a healthy thyroid. Selenium is a vital component of certain enzymes required for the synthesis and metabolism of thyroid hormones.

9. Skin health

The high levels of zinc and vitamins E and C can contribute to glowing skin. These nutrients aid in collagen production, and wound healing and protect against UV damage, ensuring skin remains youthful and resilient.