Brazil nuts are not as commonly enjoyed as some of the other more popular nuts and seeds. However, their superfood benefits are starting to become more well-known. There are many reasons to include this healthy food in your diet, and we’re sharing four reasons to enjoy them more regularly.
Brazil nuts happen to be one of the richest sources of selenium, an important mineral that’s important for things like thyroid health and the immune system. One brazil nut packs in anywhere from 96-400 mcg of selenium! The RDI for selenium is only 55 mcg per day for adults, so Brazil nuts can certainly help ensure that you are getting enough.
However, a word of caution here. Too much selenium is not a good thing, so you don’t want to overdo your Brazil nut intake. You really only need a few per day to make sure you are supporting your body with the selenium it needs.
Supporting health is all about reducing your inflammatory load. A great way to do that is to follow an anti-inflammatory diet. Brazil nuts happen to be a great addition to an anti-inflammatory diet as they are rich in antioxidants, including vitamin E, to fight off free radical damage and keep inflammation at bay.
Nuts and healthy fats, in general, are great food choices when it comes to supporting brain health, as our brain is made up of nearly 60% fat! Brazil nuts happen to be high in selenium, as we have already talked about, as well as ellagic acid, a polyphenol, which has been shown to have both antioxidant and anti-inflammatory health benefits and may hold protective benefits for the brain.
Brazil nuts may also make a great heart healthy food choice as they are rich in polyunsaturated fats, fiber, and antioxidants, all of which are important parts of a heart-healthy diet.
Looking for ways to add Brazil nuts to your diet? Here are some delicious ways to enjoy them.
Note: We want to reiterate again, that Brazil nuts are a very rich source of selenium, and too much can be very dangerous. The safe upper intake level for this mineral is 400 mcg per day, so you want to make sure you are only eating about 1-3 Brazil nuts per day, and check the nutrition facts on the Brazil nuts you buy to see how much selenium is in one serving size.