Brazil Nuts: Proven Benefits, How Many to Eat Per Day, Nutrition Facts, Calories
According to one study, selenium supplementation is often recommended to address problems of male infertility. In one trial, men received 200 mg of selenium and 600 mg N-acetyl-cysteine (NAC) supplements daily. After 26 weeks scientists found that sperm concentration and sperm motility were increased. (20)
If you are concerned about infertility, please read my article on how to improve the lifespan of sperm.
Brazil Nuts May Lower Cholesterol
Another important reason for having a dose of one or 2 Brazil nuts every day is to reduce your cholesterol.
A small study on 10 volunteers found that consuming a number of Brazil nuts had a great impact on LDL cholesterol. This is the type of cholesterol that doctors say is “bad” cholesterol. Consuming Brazil nuts reduced “bad” cholesterol in a 6-hour period. At the same time, levels of HDL (or, “good” cholesterol) actually increased. (21)
To help reduce your risk of stroke or heart disease, please read my article on how to lower cholesterol naturally.
Brazil Nuts Help Improve your Cardiovascular Health
The health benefits of regularly eating a small serving of Brazil nuts (2 – 4 nuts) daily also extend to your cardiovascular health in general.
A study on obese women found that the bioactive compounds and unsaturated fatty acids in “semilla de Brazil” (Brazil nut) improved vascular health. The women consumed 3 – 5 Brazil nuts per day. After 16 weeks, red blood cell health was improved, selenium levels were increased, cholesterol was down, and microvascular function was improved. (22)
In a study published in LWT – Food Science and Technology in 2009, researchers found that people who ate Brazil nuts were at a reduced risk of developing atherosclerosis (thickening of arterial walls due to plaque buildup) thanks to the antioxidant effects of selenium in these powerful seeds.
To help reduce your risk of a heart attack, please read my article on foods to eat to keep your heart healthy. You should also consider making some lifestyle changes to prevent a heart attack.
Adding nuts to your daily nutrition is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
Brazil Nuts Could Help to Lower Blood Pressure
Because Brazil nuts have such a positive impact on your cardiovascular health, it should be no surprise that these South American nuts can help lower blood pressure.
Research published in 2015 found that regularly consuming Brazil nuts can help produce enzymes in the body that could lower blood pressure. As well as lowering “bad” cholesterol, Brazil nut supplementation helped to boost “enzymatic antioxidant activity” that has the effect of lowering blood pressure. (23)
If you suffer from high blood pressure, you can learn about other ways of lowering hypertension.
Brazil Nuts Fight Depression or Anxiety
One of the many benefits that Brazil nuts can give you is to help reduce feelings of depression or anxiety.
When studying the effects of selenium supplementation on mood, scientists found that increasing selenium helped to lift a person’s mood. People consumed the equivalent amount of selenium daily that is contained in one Brazil nut. Low levels of selenium were directly related to feelings of tiredness, depression, and anxiety. When selenium levels were in increased, participants reported positive changes in mood. (24)
If you are under emotional strain or battle with anxiety, please read this article to learn about ways of dealing with stress and anxiety naturally.
