Brazil nuts are a delicious and nutritious snack, but did you know just one ounce (6-8 kernels) packs a whopping 186 calories? Don't let that scare you away, though. There are numerous health benefits to adding Brazil nuts to your diet.
These nuts are packed with nutrients, including selenium, magnesium, zinc, and vitamin E. Just one ounce provides 160% of the daily recommended intake of selenium, a powerful antioxidant that can protect against cancer, heart disease, and cognitive decline. Other nutrients in Brazil nuts have been linked to improved heart health, immune function, and thyroid function.
In this article, we'll explore the many health benefits of Brazil nuts and how they can play a role in your overall health and wellness.
High in Calories
As mentioned before, Brazil nuts are high in calories. However, this doesn't mean they should be avoided. In fact, a small serving can be a great way to satisfy hunger and provide long-lasting energy. The key is to enjoy them in moderation and as part of a balanced diet. Pairing a few Brazil nuts with a piece of fruit or a handful of veggies can provide a satisfying snack that won't derail your health goals.
Packed with Nutrients
In addition to being a good source of calories, Brazil nuts are also packed with nutrients. A single ounce contains over 25% of the recommended daily intake of magnesium, an important mineral for bone health, muscle function, and blood sugar control. Brazil nuts are also rich in zinc and vitamin E, two nutrients that can promote healthy skin and immune function. And, of course, they're a fantastic source of selenium, a powerful antioxidant that plays a role in protecting against chronic diseases.
Good for Heart Health
Studies have shown that adding Brazil nuts to your diet can improve several factors related to heart health. This may be due to the high levels of unsaturated fats, fiber, and plant-based compounds found in these nuts. In one study, participants who ate just four Brazil nuts per day for eight weeks experienced a significant reduction in LDL cholesterol levels. Other research suggests that Brazil nuts may help to lower blood pressure and reduce inflammation, two key risk factors for heart disease.
Boosts Immune System
Brazil nuts contain several nutrients that can help to support a healthy immune system. In addition to selenium and vitamin E, these nuts are also a good source of zinc, a mineral that plays a vital role in immune function. Having a strong immune system is essential for overall health and wellness. When your immune system is functioning optimally, you're better able to fight off infections and stay healthy in the long term.
Supports Thyroid Function
The thyroid is a small gland in the neck that plays a crucial role in metabolism, energy production, and hormone regulation. One of the nutrients that is essential for proper thyroid function is selenium. Brazil nuts are one of the best dietary sources of selenium, with just one ounce providing more than seven times the recommended daily intake. Ensuring adequate selenium intake is important for those with thyroid disorders or those looking to support optimal thyroid function.
Can Aid in Weight Management
Surprisingly, adding Brazil nuts to your diet may actually be helpful for weight management. Despite their high calorie content, these nuts are also a good source of protein, fiber, and healthy fats. Eating protein and fiber can promote feelings of fullness and reduce hunger, while the healthy fats in Brazil nuts can enhance satiety and prevent overeating. Additionally, the nutrients in Brazil nuts may support metabolic function, allowing your body to more effectively burn calories.
As mentioned before, Brazil nuts are a good source of magnesium, a mineral that plays a vital role in bone health. In addition to magnesium, Brazil nuts also contain calcium and phosphorus, two other key minerals for strong bones. Ensuring adequate intake of these minerals is important for maintaining bone density and preventing osteoporosis, a condition characterized by weakened bones and increased risk of fractures.
May Reduce Inflammation
Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to the development of numerous diseases, including heart disease, diabetes, and cancer. Fortunately, the antioxidants and anti-inflammatory compounds found in Brazil nuts may help to reduce chronic inflammation and protect against these chronic diseases. Additionally, the healthy fats in these nuts may also have anti-inflammatory effects.
Rich Source of Antioxidants
Antioxidants are compounds that help to protect the body against damage from harmful free radicals, which can contribute to the development of chronic diseases. Brazil nuts are a particularly rich source of antioxidants, including selenium, vitamin E, and polyphenols. These antioxidants work together to protect against oxidative stress, a condition characterized by an imbalance of free radicals and antioxidants.
Good for Skin Health
The nutrients found in Brazil nuts may also be beneficial for skin health. Specifically, the vitamin E and selenium in these nuts have been shown to protect against UV damage and improve skin elasticity. Additionally, the healthy fats in Brazil nuts can help to maintain skin moisture and prevent dryness and flakiness. Overall, adding Brazil nuts to your diet may help to promote healthy, youthful-looking skin.
Nuts in general are great sources of nutrients and fiber, and Brazil nuts are no exception. They're a delicious way to add variety to your diet while also supporting your health in numerous ways.
5 Frequently Asked Questions About Dried Brazilnuts
1. How many calories are there in 1 oz (6-8 kernels) of unblanched dried Brazilnuts?
There are 186 calories in 1 oz (6-8 kernels) of unblanched dried Brazilnuts.
2. What are the nutritional benefits of dried Brazilnuts?
Brazilnuts are a great source of protein, fiber, healthy fats, antioxidants, vitamins, and minerals such as selenium, magnesium, zinc, and copper. Consuming Brazilnuts can help promote heart health, reduce inflammation, support cognitive function, and boost immunity.
3. Are dried Brazilnuts safe to eat if someone has a nut allergy?
Even though Brazilnuts are technically a seed, some people with nut allergies may also be allergic to them. It's always best to check with a healthcare professional before consuming them if you have a nut allergy.
4. How long do dried Brazilnuts last?
When stored properly in an airtight container in a cool and dry place, unblanched dried Brazilnuts can last for up to six months. However, they should be consumed soon after opening the package for the best flavor and freshness.
5. How can I incorporate dried Brazilnuts into my diet?
Dried Brazilnuts can be enjoyed on their own as a snack or used as a topping for oatmeal, yogurt, or salad. They can also be used in baked goods or ground up to make nut butter.