The benefits and harms of Brazil nuts — 7 proven facts
Brazil nuts (also known as American or South American nuts) are the edible fruits of the tree of the same name, which grows in the tropical Amazonian forests.
It is packed with vitamins, minerals and, most importantly, antioxidants. It is one of the richest sources of selenium on the planet.
Brazil nuts can benefit humans through several mechanisms, including normalization of the thyroid gland, reduction of inflammation, and improvement of the heart, brain, and immune system.
How it is useful – 7 facts
The 7 main beneficial properties of Brazil nuts are discussed below (based on the evidence base).
1. Has a rich composition
Brazil nuts are high in calories (about 659 calories per 100 grams) and contain The following nutrients:
| Name of the component | Percentage of the recommended daily requirement (per 100 grams) |
| proteins | 20 % |
| fats | 120 % |
| dietary fiber | 38 % |
| Vitamin B1 | 41 % |
| Vitamin B4 | 6 % |
| Vitamin B9 | 6 % |
| Vitamin E | 38 % |
| potassium | 26 % |
| calcium | 16 % |
| magnesium | 94 % |
| phosphorus | 91 % |
| iron | 14 % |
| manganese | 61 % |
| copper | 174 % |
| selenium | 3486 % |
| zinc | 34 % |
Almost all fats in the nut are polyunsaturated (24%) or monounsaturated (41%). Their use is associated with a decrease in the incidence of cardiovascular and endocrine diseases.
2. It has an antioxidant effect
Brazil nuts are rich in antioxidants, the main of which is selenium. Only 1 nut provides almost 2 daily norms of this mineral.
Antioxidants neutralize the effects of free radicals on all cells of the body, as a result, the risk of developing malignant tumors is significantly reduced and the overall aging of the body slows down.
According to the information Polish scientists, an adequate level of selenium in the diet also supports the work of the immune system and ensures the proper growth of the child's body at a young age.
British Experts claim that selenium in the nut composition not only reduces the risk of cancer, but also increases the likelihood of a favorable outcome in the presence of this disease.
Experts also emphasize the effectiveness of Brazil nuts in infectious diseases, infertility in men and women, heart defects and disorders emotional background .
3. Improves thyroid health
Selenium contained in the nut is necessary for the adequate production of thyroid hormones (T3 and T4). The mineral is also involved in the secretion of proteins that protect organ tissues from the effects of free radicals and other damaging agents.
Scientists from Poland and Portugal installed that low selenium levels in the menu significantly increases the risk of thyroid cancer, as well as autoimmune disorders (Graves' disease, Hashimoto's thyroiditis).
Experts from Greece celebrate that selenium also improves the course of autoimmune disorders. For example, it normalizes immunity and improves mood in people suffering from autoimmune thyroiditis.
4. Fights chronic inflammation
Brazil nuts contain a lot of antioxidant and anti-inflammatory substances. The most important of them are: gallic and ellagic acids, selenium and vitamin E.
Selenium, according to experts from of Australia and Brazil , increases the production of the enzyme glutathione peroxidase, which enhances the synthesis of its own antioxidants in the body and reduces the volume of free radicals.
When eating only 20-50 grams of Brazil nuts per day fixed decrease in the concentration of key markers of chronic inflammation in the blood (C-reactive protein, tumor necrosis factor-alpha, interleukin-6).
Inhibition of chronic inflammation allows you to protect the body not only from malignant tumors, but also from a variety of diseases from the cardiovascular, endocrine, digestive and central nervous systems systems.
Scientists claim that regular consumption of Brazil nuts can significantly reduce the activity of chronic inflammation. However, the effect is short-lived. When you stop using the product, all indicators return to their original levels.
5. Improves the health of the heart and blood vessels
Brazil nuts are a source of polyunsaturated fats, dietary fiber, antioxidants and minerals (magnesium and manganese), which are necessary for the well–coordinated work of all departments of the cardiovascular system.
Brazil nuts reliable reduce the level of total cholesterol in the blood (as well as its atherogenic fractions – LDL and TAG). There is an increase in the "useful" cholesterol – HDL. At the same time, according to according to scientific data, only 1 serving of nuts (from 5 to 20 grams) is enough to change biochemical parameters.
The plant not only improves the lipid profile, but also increases resistance of the arterial vascular endothelium to the introduction and deposition of cholesterol crystals.
With frequent use of nuts, it is not observed formation of atherosclerotic plaques on the walls of arteries and significantly reduces the risk of developing cardiovascular diseases, the appearance of which is associated with atherosclerosis (coronary heart disease and myocardial infarction, stroke, chronic cerebral ischemia).
Magnesium, manganese and potassium make an additional contribution. Minerals cause relaxation of vascular smooth muscles and lower blood pressure, prevent fibrous transformation of vascular walls. Thus, Brazil nuts can also be used for the treatment and prevention of hypertension.
6. Supports brain health
Brazil nuts improve the functional activity and anatomical integrity of brain tissues.
The basis of the medicinal property is the high level of selenium and ellagic acid in the composition.
Research by Brazilian scientists demonstrate the ability of ellagic acid to block the action of free radicals, inhibit chronic inflammation in brain tissues; improve the emotional background and combat the manifestations of depressive disorders .
According to the data Experts from Australia, systematic nut consumption is associated with a low incidence of neurodegenerative disorders (Peak, Alzheimer's and Parkinson's diseases).
Selenium plays a special role. It not only reduces morbidity, but also prevents the development of any depressive disorders. In populations where selenium is consumed in large volumes, cases of suicide are less frequently reported.
7. Reduces blood sugar levels
Installed that eating American nuts for 8 weeks leads to a decrease in fasting blood plasma glucose levels, and also reduces the amplitude of its fluctuations after eating.
Brazil nut increases sensitivity of peripheral tissue receptors (fat and muscle) to insulin, which ensures rapid and effective utilization of sugar from the blood.
Thus, the product combats the main pathogenetic mechanism of the formation of type II diabetes mellitus – insulin resistance.
Nut is recommended to be included in the nutrition system of people suffering from type II diabetes mellitus (to reduce the dose of medications taken), as well as those predisposed to the development of this disease (for preventive purposes).
Safety and harm
Brazil nuts are not without contraindications and, in isolated cases, can cause significant harm to health (especially when consumed in large quantities).
The most common side effects are:
- Dyspeptic disorders. The nut is rich in proteins and fiber, which, if consumed excessively, can disrupt the adequate functioning of the intestinal muscles and activate the processes of putrefaction and fermentation. As a result, there are: bloating and spastic pain in the lower abdomen, diarrhea, nausea, and, less often, vomiting.
- Allergic reactions. Hypersensitivity to Brazil nuts is noted in 30% of people who are allergic to peanuts . Allergopathologies, as a rule, are systemic and extremely severe (anaphylactic shock, angioedema, etc.).
Selenium poisoning deserves special attention. It can occur when eating about 250 grams of Brazil nuts at a time. The main manifestations of selenium intoxication are:
- Fatigue, irritability and apathy;
- Spotty papular rashes on the skin and mucous membranes;
- Heart failure (any arrhythmias);
- Central nervous system depression;
- Muscle and joint pain.
In severe cases (more than 500 grams of nuts at a time), symptoms of acute heart or kidney failure, respiratory distress syndrome come to the fore.
Rules of use
Brazil nuts can be consumed both in their pure form and added to various dishes.
The recommended daily allowance is 20-45 grams. The multiplicity is from 2 to 4 times a week.
It is better to eat nuts in the morning (with other dishes) or in the afternoon (as a snack). It is better to refuse taking it in the evening and especially before going to bed in order to prevent the development of problems with falling asleep.
American walnut fruits can also be fried or dried in the oven. Such culinary processing improves organoleptic properties, but leads to the loss of a significant part of biologically active substances.
Nut is best combined with bakery products, vegetable salads, beef and pork, poultry meat.
The widespread use of the plant in cosmetology. Brazil nut-based oils have a wound-healing and rejuvenating effect.
Conclusion
- Thus, the Brazil nut has a record selenium content in its composition (35 daily norms in 100 grams).
- It reduces the risk of malignant neoplasms, as well as diseases from the cardiovascular, endocrine, digestive and central nervous systems.
- To avoid the appearance of side effects, consumption should be carefully rationed.
