Nutrition Health

Brazil nuts

Brazil nuts

Nikki Gray


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brazil nuts

I believe everyone should be eating these everyday and there are some pretty big reasons why. Brazil nuts are loaded with important minerals such as magnesium,  potassium and zinc and they are packed with the vital trace mineral, selenium. Only a couple a day can be all you need for a whole plethora of amazing benefits. 

selenium factor

Many of you may not have heard of selenium yet but it is a very important immune-boosting, cancer-fighting trace mineral. It is much better to obtain selenium through a natural form as there is some argument the supplemental form can have some side effects. An optimum amount of selenium daily is around 200 mcg. One serving of Brazil nuts has anywhere from 200 mcg - 500 mcg. Just a couple of these nuts a day should be sufficient. Selenium is a strong antioxidant and can help protect cells from damage. Some studies have shown it reduces the risk of prostate cancer, helps recycle vitamin C and increases vitamin E absorption in the body.

  • Thyroid health

Your thyroid needs selenium to function properly, without it your thyroid may become sluggish and weight gain can be a result. Selenium deficiency is even linked to such disorders as hypothyroidism and Hashimoto's thyroiditis. There are so many people with undiagnosed thyroid problems. I was surprised to find out I had low T3(thyroid hormone) last year.

Symptoms of an under-active thyroid: Hair loss, being cold often, depression, inability to lose weight, bloating, low energy, mental fog, constipation, anxiety, and weakness and fatigue. 

  • Reduced asthma symptoms

Selenium has shown to make breathing problems in asthmatics less severe.

  • Immune function

Selenium is a powerful antioxidant and vital for a healthy immune system and can help speed wound healing, ward off colds and even cancer. 

  • Hair growth

A selenium deficiency can sometimes be the cause of hair loss and slowed growth. Selenium is also important for scalp health and can banish dandruff. Brazil nuts are loaded with protein which is also essential to hair growth.

  • Skin health

A serving of brazil nuts can have as much as 19 grams of protein. Selenium can help relieve and prevent eczema and psoriasis. 

  • Lower cholesterol

Selenium lowers bad cholesterol and can reduce the risk of blood clots and heart disease. 

  • Serotonin boosting

Brazil nuts boost your serotonin thus improving your mood and happiness. This is because they are high in mood lifting Omega 3 fatty acids. Also when you are low on the trace mineral selenium it can create feelings of irritability, anxiety, depression and hostility. Eat brazil nuts; be happy:)

  • High in fiber

Fiber is a major factor in health and weight loss. Fiber makes you feel full longer and more satisfied. It also promotes regularity and optimal intestinal functions.

  • Sexual benefits(libido, fertility)

WOMEN- Brazil nuts have shown to increase the female libido and fertility. Proper selenium levels can help prevent miscarriage and low levels have been associated with pregnancy complications. A selenium deficiency can cause certain birth defects as well.

MEN-If you are trying for a baby selenium boosts testosterone in men and improves sperm production and mobility. Brazil nuts also contain L-arginine, an amino acid that increases blood levels to the genitals.

THERE IS TRUTH, in this case, TOO MUCH OF A GOOD THING can be a bad thing

There are many health experts that warn to not eat too many brazil nuts. Don't get worried, the benefits completely outweigh the risk; If you eat them in moderation you should be absolutely fine. Actually you'll probably be much better than ever. You shouldn't be going over board with anything, everything in moderation is key. Most health experts recommend no more than 1-3 Brazil nuts a day. That's right, even just one a day is plenty to get all the benefits listed above. Selenium is a trace mineral, a very important one, and is only needed in small amounts. Shoot for 200 mcg a day. 400-500 mcg can be considered a bit much. Don't go overboard with this nut. More is not better and can cause certain side effects like digestive issues. But just to reiterate, an under-active thyroid, caused by selenium deficiency, can wreak havoc on your mind and body so don't let this scare you. Including a couple brazil nuts a day into your diet will be very beneficial and can make a huge difference in your mental and physical health. 

Powerful lil' nut huh?;)

Nikki Gray CNC