Brazil Nuts: Proven Benefits, How Many to Eat Per Day, Nutrition Facts, Calories
Brazil nuts contain 60–70% oil and 17% protein. Brazil nuts contain abundant dietary antioxidants, especially selenium (Se). One single Brazil nut provides 160% of the US Recommended Daily Allowance (RDA) of selenium. It is the best source of selenium from plant-based foods. Brazil nuts are also a rich source of phenolics (phytochemicals that account for most of the antioxidant activity in plants). They are also a rich source of flavonoids.(5)
One Brazil nut (5 g) contains just under 33 calories.
A study of the health benefits from consuming nuts has revealed that Brazil nuts are high in clean protein, polyunsaturated fatty acids (PUFA), and folate. Eating 4 – 6 Brazil nuts a day can provide you with 27% of your magnesium RDA as well as providing calcium, iron, copper, zinc, and potassium. (1)
To find out more about improving your health naturally, please read my article on the amazing health benefits of nuts and seeds.
Brazil Nuts and Selenium
One of the most important reasons to eat a couple of Brazil nuts daily is because they contain selenium.
Selenium is an essential trace mineral that protects our body against damage by acting as an anti-oxidant. (27)
A 2017 study on the nutritional value of Brazil nuts found that they are the food with the richest source of selenium available. (3)
In fact, research carried out in 2008 found that eating just 2 Brazil nuts per day provided selenium for your daily requirements. After a 12-week period, plasma selenium levels in people who ate 10 grams of Brazil nuts (about 2 nuts) increased by over 60%. The researchers concluded that eating 2 Brazil nuts daily can prevent the need to take selenium supplements. (4)
Other studies on the nutritional benefits of consuming Brazil nuts have shown that just one Brazil nut can provide 160% RDA of selenium. (5)
Why selenium is important
Doctors from the National Institutes of Health say that selenium is critical in protecting the body from infection and oxidative damage. Selenium is also necessary for proper DNA synthesis and keeping your thyroid healthy. (6)
Low selenium levels in humans have been linked to increased risk of various diseases, such as cancer and heart disease. (27)
Apart from Brazil nuts, other dietary sources of selenium are seafood, grains, meat, eggs, and poultry. As expected, the best plant-based source of selenium is Brazil nuts.
Please read this article to find out the warning signs of selenium deficiency.
Calories in Brazil Nuts
The good news when it comes to eating Brazil nuts is that you don’t have to worry about calories.
One Brazil nut (5 g) contains just under 33 calories. When you consider that 1 – 2 of these Amazonian nuts meet your selenium requirements, it is not difficult to see why Brazil nuts are so nutritionally beneficial. (7)
Many nutritionists agree that consuming moderate amounts of nuts don’t increase body weight. In fact, eating the recommended amounts of Brazil nuts may even help you lose weight. (1)
How Many Brazil Nuts to Eat Per Day? Brazil Nuts Serving Size
Most studies show that you should eat one or two Brazil nuts per day to get the best health benefits. The serving size for Brazil nuts should be around 10 grams (or, 0.35 oz) of these healthy nuts.
Brazil Nuts Benefits
Most of the health benefits of Brazil nuts come from the selenium content. Let’s look in more detail at scientific research that shows how regular consumption of Brazil nuts is good for you.
Brazil Nuts Have Strong Antioxidant Properties
One of the greatest benefits of Brazil nuts is that they are full of antioxidants that kill off free radicals in your body. Doctors from the Mayo Clinic say that free radicals are connected with premature aging, heart disease, cancer, and other chronic illnesses. (8)
Research carried out in 2016 found that Brazil nuts are among the healthy foods needed to help prevent certain diseases. It was found that a diet rich in antioxidants (including nuts from the Brazil nut tree) can help to lower your risk of developing chronic diseases. (9)
One study showed that consuming 2 or 3 Brazil nuts a day provided enough antioxidants in people and it helped to lower blood pressure and fat lipids in blood. (10)
Other studies into the reasons Brazil nuts are good for you have shown that regular consumption increases glutathione. (11) Glutathione is the most important antioxidant your body produces.
You can also increase this antioxidant levels by taking N-acetylcysteine (NAC) supplements.
