Expert Dietician Didem Yıldız Küçük shared important information about the effects of Brazil nuts on health. Known for its unique flavour and impressive nutritional profile, Brazil nuts contain many benefits.
Brazil nuts are one of the richest dietary sources of selenium, a vital mineral that plays an important role in various body functions, including immune system support, thyroid health and antioxidant protection. “Just one Brazil nut can provide your daily recommended selenium intake,” says Expert Dietitian Didem Yıldız Küçük.
Brazil nuts contain antioxidants such as vitamin E
Selenium has the potential to improve heart health by reducing inflammation and oxidative stress. It can also help reduce the risk of heart disease. Brazil nuts contain antioxidants such as selenium and vitamin E, which can help neutralise harmful free radicals in the body, reduce the risk of chronic disease and slow down the aging process.
These nuts are a good source of healthy fats, especially monounsaturated and polyunsaturated fats. These fats can help improve cholesterol levels and reduce the risk of heart disease. Brazil nuts are also rich in other essential nutrients such as magnesium, phosphorus, copper and thiamine (vitamin B1), which are important for overall health.
“May help with weight management”
Didem Yıldız Küçük states that Brazil nuts can also help with weight management. “Despite their calorie density, Brazil nuts can help with weight management as they are very filling. The combination of healthy fats, protein and fibre helps you feel full and satisfied, potentially reducing overall calorie intake.”
Selenium is very important for thyroid function and a deficiency in this mineral can lead to thyroid disorders. Consuming Brazil nuts can help maintain proper thyroid health due to their selenium content. Magnesium in Brazil nuts contributes to bone health by supporting bone density and strength.
While Brazil nuts offer numerous health benefits, it is important to consume in moderation due to their high selenium content. Excessive selenium intake can lead to selenosis, which can have negative effects on health. “A small portion (1-2 nuts) a few times a week is generally considered safe and can provide you with health benefits without exceeding the recommended daily selenium intake,” advises Specialist Dietitian Didem Yıldız Küçük.
Offering miraculous health benefits, Brazil nuts can contribute to your overall health by providing many nutrients your body needs when consumed in the right amount.