It is common knowledge that implementing any sort of nut in your diet greatly improves your health. Professionals recommend eating nuts for all sorts of medical problems and any kind of diet (of course, unless you’re allergic) because of the huge amount of benefits. One interesting example that stands out is in fact, Brazil nuts. In this article, we are going to write about Top 12 Health Benefits of Brazil Nuts.
The Brazil nut is nature’s gift that originates and is mostly found in the Amazon rainforest. It comes from the conveniently called Brazil nut tree (Bertholletia) which is scattered all around South America. It is one of the biggest trees in the world erected at 50m (160ft) that lives for more than half a millennium. This too-good-to-be-true superfood is found shelled in the fruit of the tree, which resembles a coconut.
Fun Fact! The biggest producer of Brazil nuts is actually Bolivia, not Brazil.
Countless scientific experiments have proven the incredible elevation in energy, happiness and general well-being in human subjects who consumed Brazil nuts versus those who did not.
Eating one brazil nut a day for a prolonged period of time will not only sufficiently lower your risk of getting cancer and other diseases, but help you fight them as well. Read on to find out the most surprising health benefits of this amazing nutrient.
1. A little goes a long way / Health Benefits of Brazil Nuts
A study made in 2013 by the National Institutes of Health discovered that the consumption of a single serving of Brazil nuts can acutely and positively modify serum lipids (which are mainly fatty acids and cholesterol). Meaning it lowers “bad” cholesterol and increases “good” cholesterol. It is the reason why these magic beans are recommended for diabetes. 
This phenomenon is tied to the high concentrations of Selenium found in the nut. The Brazil nut is the biggest natural source of selenium. Its’ content ranges from 68 to 91 μg, which means one single nut provides you with the recommended daily intake of 55 μg. The Institute of Medicine’s Food and Nutrition Board set the daily allowance of 55 µg selenium for adults and a tolerable upper intake level of 400 µg selenium per day.
Higher doses of Selenium, however, can have undesirable effects. Eating more than recommended turns this element into a highly toxic one. Learn more about Selenium overdose and safe consumption.
2. Prevents Thyroid Disease / Health Benefits of Brazil Nuts
Selenium deficiency is one of the most common nutrient deficiencies that are seen in people with Hashimoto’s – an autoimmune disease affecting the thyroid. The thyroid glands gradually destroy themselves causing a wide variety of symptoms, such as depression, anxiety, infertility, irregular menstrual cycles, and fatigue.
The good news is that implementing selenium at a therapeutic dosage in your diet reduces thyroid antibodies, reduce symptoms, and improve overall well-being.
3. Reduces Inflammation / Health Benefits of Brazil Nuts
Inflammation is a very complex process regulated by a good variety of cells and chemicals. The leading cause of inflammation is activated macrophages, a type of white cells, which manage the production of pro-inflammatory chemicals. Brazil nuts contain high amounts of many antioxidants like selenium, vitamin E, as well as phenols like gallic acid and ellagic acid. A very recent study showed that gallic acid and ellagic acid helped suppress pro-inflammatory cytokines and inflammatory mediators. 
A 2014 study looked at the health effects of eating one Brazil nut per day in people with chronic kidney disease and found out that after 3 months, the researchers noticed a reduction in inflammation and markers of oxidative stress. 
4. Prevents Cancer / Health Benefits of Brazil Nuts
The Brazil nut is another well known anti-cancer food. The nutrients present in Brazil nuts reduce the risk of several types of cancer like prostate, colon, breast and lung cancer. Brazil nut facilitates the production of glutathione, an enzyme that fights cancer.
Meanwhile, selenium, an essential biological trace element, has been shown to reduce and prevent the incidence of cancer. A five-year, randomized nutritional intervention study took place in China where esophageal cancer rates are extremely high and selenium intake is low. The results, published in the Journal of the National Cancer Institute, found highly significant inverse associations of serum selenium levels with the incidence of esophageal cancer. 
Another factor for the development of cancer is the rise of harmful mercury in the body. Various studies have proved that selenium of Brazil nuts is helpful for reducing the level of mercury.
5. Prevents Heart Disease / Health Benefits of Brazil Nuts
Many scientific papers have linked nut consumption and the decrease in the risk of diabetes and cardiovascular diseases. As mentioned at the start, Brazil nuts are highly recommended for individuals suffering from diabetes, especially type 2,
A study in the European Journal of Nutrition reported that eating one Brazil nut per day for 8 weeks lowered total cholesterol and fasting glucose levels in healthy adults. 
Brazil nuts contain high amounts of omega 3 fatty acids that help to lower the risk of cardiovascular diseases. The nuts are an excellent source of monounsaturated fatty acids like oleic and palmitoleic acid. These are beneficial for lowering bad cholesterol and increasing good cholesterol in the blood. It favors the blood lipid profile, preventing coronary artery diseases and stroke. Selenium in Brazil nuts prevents the clotting of blood as well.
In small amounts, Brazil nuts can provide a healthy boost to one of your most important organs — your heart. The unsaturated fats, soluble fiber, antioxidants and phytonutrients present in nuts are all helpful for maintaining a healthy blood pressure, which has a direct positive effect on heart health. 
Summary: Brazil Nuts blanace cholesterol levels, aiding individuals suffering from diabetes. The good ammounts of omega-3, unsaturated fats, fiber and antioxidants help maintain a healthy heart and prevent cardiovascular diseases.
6. Helps with Acne and Skin Diseases / Health Benefits of Brazil Nuts
Brazil nuts act as a great protector against skin disease and premature aging. Brazil nut oil is an exceptionally good moisturizer, preventing wrinkles and old-looking skin. It also aids in dryness, especially for diseases like eczema and psoriasis. Its’ content rich in vitamins and minerals is ideal for weak and damaged skin.
One of the best nuts you can eat for Acne is our beloved Brazil nut. It has been discovered that individuals with acne problems have selenium and vitamin E deficiencies. The anti-inflammatory and anti-bacterial properties of Brazil nuts can be useful for treating acne and skin inflammation. Similarly, Zinc in this nut reduces skin redness and promotes the production of collagen. It flushes out the toxins from the body, preventing the onset of acne.
Protects from UV Radiation: Copper in Brazil nuts aids in the production of melanin, a color pigment that protects the skin from harmful ultraviolet rays.
7. Promotes Hair Growth / Health Benefits of Brazil Nuts
Brazil nuts are the easiest and least expensive treatment to make the hair healthy and shiny. It contains high amounts of omega 3 fatty acids, which stimulate the production of sebum in the scalp, conditioning the hair naturally. Brazil nut oil is also used in shampoos, conditioners and hair treatments.
Vitamin E is also one of the most important nutrients for improving hair appearance. A deficiency in this nutrient can make the hair brittle and prone to breakage.
Brazil nut oil helps treat alopecia and male baldness as well.
8. Helps with Anxiety and Depression / Health Benefits of Brazil Nuts
The type of food we eat has a huge impact on our mental health. A very typical example is that eating junk food is linked to bad mood swings, depression, and anxiety. Eating the right foods can truly impact your state of mind.
The sources of Vitamin E and Selenium in the Brazil nut, which act as antioxidants, can be very helpful with anxiety, restlessness and even depression.
Selenium has been scientifically proven to lift the mood and prevent depression. One study conducted by the Swansea University Department of Psychology in Wales looked into selenium’s effects on depression, anxiety, and mood. This examination included 50 human subjects who were given a placebo or 100 µg of selenium on a daily basis, and three times throughout the five weeks they filled out a “Profile of Moods Stats” questionnaire.
Results showed that the lower the level of selenium in the diet is linked to more reports of anxiety, depression, and fatigue, all of which were decreased following five weeks of selenium therapy.
Selenium is found in many other foods.
Research has shown that daily intake of Brazil nuts is linked to the improvement of the mood, decrease of anxiety and fatigue, opening your path to a healthy life and happiness.
9. Promotes weight loss / Health Benefits of Brazil Nuts
With chronic obesity taking over a quarter of the world’s population it is necessary to make smart food choices. Brazil nuts are the ideal snack for anyone who wants to drop a few pounds. Brazil nut assists in weight management. It contains high amounts of protein and fiber that control hunger, reducing weight. Eating a small serving of Brazil nuts keeps you full for a longer time, reducing the likelihood of snacking in between.
Brazil nut has high fat and low carbohydrate content. Making it a perfect snack for a low-carb or ketogenic diet, promoting healthy and quick weight loss.
Moreover, they are also a good source of selenium, magnesium, phosphorus, and thiamine, all of which are said to be helpful in weight loss. Brazil nuts also contain L-arginine that is efficient in the fat burning process. They also help kick-start your metabolism.
10. Enhances bone and dental health / Health Benefits of Brazil Nuts
Osteoporosis is prevalent among females who suffer from menopause. This is related to a severe hormone imbalance. The amount of zinc and antioxidants in Brazil nuts helps balance the hormonal activity in the body. Potassium, phosphorus, and calcium combine with other nutrients to maintain bone structure and integrity.
Brazil nuts contain copper, a mineral vital for the skeletal system. Copper is required for the formation of bone tissues. It also helps in the formation of the connective tissues. It aids the absorption of iron into the bloodstream. In addition to the skeletal system, Brazil nuts also strengthen the bones by improving bone mineral density.
11.Helps Muscle Function / Health Benefits of Brazil Nuts
Brazil nuts are a nutrient-dense food. It contains magnesium, a mineral required for the functioning of the muscles. It prevents the buildup of lactic acid in the muscles, preventing soreness and muscular pain. They are also tremendous in helping the body regenerate muscle and tissue. This is because it provides the body with protein and energy to keep up the metabolic process needed to regenerate tissues and muscles.
This also makes Brazil nuts the best snack post workout.
Healthy muscles are a part and parcel of proper physical function. Brazil nuts contain vitamin E which helps prevent muscle damage and promote proper muscle function, as well as preventing cellular damage due to physical exercise. With the help of vitamin E, the body’s plasma membrane, responsible for muscle healing, functions properly to strengthen muscles and recover faster. Furthermore, it regulates the body’s nervous system away from muscle-specific diseases and increased muscle pain during injuries.
Magnesium, on the other hand, is catalytic in nature, which helps to break down the protein into simpler amino acids. It helps in the digestion and absorption of protein in the body.
Due to the high content of Vitamin E, Magnesium and minerals, Brazil nuts are a perfect snack for post workout, aiding in building muscles and repairing damaged ones.
12. Aids in Digestion / Health Benefits of Brazil Nuts
The fiber content of Brazil nuts makes them great for tuning up your digestive system.Fiber facilitates peristaltic motion in the system, moving food through the digestive system and extracting as many nutrients as possible. This can also help you prevent gastric ulcers, , bloating, and cramps. Also, you will find an increase in energy levels and an improvement in weight loss by keeping your system clean and functioning smoothly.
Brazil nuts help keep the stomach lining and the health of the intestines intact thanks to the phosphorus found in the food. This is essential for effective nutrient absorption through the bloodstream. The combination of magnesium, copper, iron and other trace minerals helps the digestive system to function properly and absorb nutrients better.
Summary & Side-effects
The Brazil nut is one of the most amazing superfoods, and with the daily intake of only 1 to 4 nuts can greatly benefit your overall health both long-term and short-term.
One of the more important nutrients of Brazil nuts is Selenium, which helps with numerous diseases and health problems, such as thyroid disease, diabetes, cardiovascular diseases, skin diseases like eczema and psoriasis, baldness and much more. It also prevents cancer, stress disorders, and depression.
Brazil nut’s nutrition values, with high fat and protein content, make it perfect for any kind of diet, especially weight loss regimes.
Too much of this food can have negative side-effects due to Selenium overdose.
Read more about Safe Consumption.