1 oz (28 g) Brazil Nuts provide 186 calories, making it a nutrient-dense food. With its numerous health benefits, it's a great addition to your diet.
These nuts are rich in protein and healthy fats, making it a smart choice for athletes and health-conscious eaters. Brazil nuts contain various essential nutrients that are crucial for our body's overall function, and as such, it offers a range of health benefits.
Let's go through some of the reasons why Brazil nuts should be on your grocery list this week.
Brazil nuts are a nutrient-dense food
With its high-calorie content, Brazil nuts contain an abundance of essential nutrients. They are an excellent source of copper, magnesium, zinc, and selenium, all of which are essential for various bodily functions. Additionally, Brazil nuts contain phytochemicals and antioxidants that can protect against oxidative stress and cellular damage. Due to its high nutrient density, Brazil nuts can help improve overall health and reduce the risk of chronic diseases. It provides essential minerals that are often missing from our diet and offers a wide range of health benefits.
Good source of protein and healthy fats
Brazil nuts are rich in protein and healthy fats. One serving of Brazil nuts contains 4 grams of protein and 19 grams of fat, out of which most are unsaturated fats. Healthy fats such as omega-3 fatty acids are essential for maintaining heart health and reducing inflammation. Additionally, protein is essential for building and repairing tissues in our body, making it an ideal food choice for individuals who engage in physical activity.
Anti-inflammatory benefits
Due to its rich selenium content, Brazil nuts can help reduce inflammation in our body. Inflammation is often the root cause of various chronic diseases such as arthritis, heart disease, and cancer. Selenium is a trace mineral that supports our immune system and plays a vital role in preventing cellular damage. By reducing inflammation, Brazil nuts can help alleviate symptoms of various inflammation-related diseases.
High in selenium
Brazil nuts are one of the richest sources of selenium. One serving of Brazil nuts contains over 100% of our daily recommended intake of selenium. Selenium is a vital nutrient that helps maintain thyroid function, supports our immune system, and reduces oxidative stress in our body. It also plays a critical role in preventing various chronic diseases such as cancer, heart disease, and cognitive decline.
May help with weight management
Brazil nuts are rich in fiber, which makes it an ideal food choice for individuals who want to manage their weight. Fiber promotes feelings of fullness, reducing appetite and preventing overeating. Additionally, the protein and healthy fats in Brazil nuts can help maintain muscle mass and boost metabolism, making it easier for individuals to reach their weight loss goals.
Good for heart health
The healthy fats in Brazil nuts, such as omega-3 fatty acids, can help reduce inflammation and lower our risk of heart disease. Studies suggest that consuming Brazil nuts regularly can help reduce LDL cholesterol levels and prevent the buildup of plaque in our arteries. Additionally, Brazil nuts contain arginine, an amino acid that can help improve blood flow and reduce blood pressure levels, reducing the risk of heart disease.
May boost brain function
Brazil nuts contain high levels of selenium, a mineral that supports cognitive function and brain health. Studies suggest that consuming Brazil nuts regularly can help improve memory, attention span, and overall cognitive performance. Selenium is also an essential nutrient for the production of selenoproteins. Selenoproteins are antioxidants that play a vital role in protecting our brain cells from damage.
May improve skin health
Brazil nuts contain essential minerals such as zinc, copper, and selenium, all of which are crucial for maintaining healthy skin. Selenium, in particular, can help protect our skin from oxidative damage caused by environmental factors. Additionally, it can improve skin elasticity and reduce the signs of aging.
Easy to incorporate into your diet
Brazil nuts can be easily incorporated into your diet. Add them to your morning oatmeal or smoothie bowl for an added nutritional boost. They can also be roasted and added to salads, soups, or stir-fries. However, it is essential to watch your portion size as Brazil nuts are high in calories and can lead to weight gain if consumed in excess. One serving of Brazil nuts per day is enough to reap the nutritional benefits they provide.
Watch your portion size
While Brazil nuts offer numerous health benefits, it's essential to watch your portion size. As high-calorie nuts, consuming them in excess can lead to weight gain and other health issues. Limit your intake to one serving (approx. 6 nuts) per day to avoid consuming excess calories.
Eating Brazil nuts regularly can contribute to your overall health and wellbeing, thanks to its various essential nutrients and health benefits.
5 FAQs about Brazil Nuts
1. What are Brazil Nuts?
Brazil nuts are nutrient-dense nuts that come from the Brazil nut tree. They are indigenous to the Amazon rainforest in South America and are a staple food for many indigenous communities.
2. What are the health benefits of Brazil Nuts?
Brazil nuts are a rich source of many essential nutrients like protein, fiber, healthy fats, and vitamins and minerals like magnesium, zinc, and selenium. These nutrients help boost your immune system, improve heart health, and promote healthy digestion.
3. How many calories are in 1 oz of Brazil Nuts?
1 oz (28 g) of Brazil Nuts contains 186 calories.
4. Can Brazil Nuts be part of a weight loss diet?
While Brazil nuts are high in calories, they are also rich in fiber, protein and healthy fats which can help you feel fuller for longer. This can help reduce hunger pangs and prevent overeating, making them a good addition to a weight loss diet when eaten in moderation.
5. Are there any precautions to take while eating Brazil Nuts?
While Brazil nuts are a healthy addition to your diet, they are also high in selenium. Consuming large amounts of Brazil nuts on a regular basis can lead to a selenium overdose, which can be harmful. It is recommended to consume no more than 1-2 Brazil nuts per day to avoid any adverse effects.