Just 1 or 2 Brazil nuts a day can add several different vitamins and minerals to our diet. Each nut has around 0.7g grams of protein (14% by weight), 33 calories, and contain selenium, magnesium, iron and other nutrients.
Brazil nuts have a lot healthful properties, and by adding just two brazil nuts to your daily diet could help tremendously.
Here are just some of the benefits:
1. Anti Inflammatory
They contain ellagic acid, which is a micronutrient and polyphenol. In studies, it’s shown to fight against wrinkles by preventing collagen loss and inflammation. These compound can too have neuroprotective effects. Even just one Brazil nut a day can have antioxidant and anti-inflammatory effects.
2. Mood Improvement
According to one relevant, albeit older study, people reported having a better mood and sense of well being after supplementing with only 100mcg selenium for five weeks.
Supplement with the same amount has too shown to be beneficial in preventing post-natal depression. Just one or 2 Brazil nuts a day is a simple and affordable way to get all of the selenium that you need.
3. Cancer Prevention
In a study, ellagic acid is shown to be effective in treating tumors. Brazil nuts are rich in selenium and are the number 1 food source of selenium. Just 1 a day can provide 160% of the RDA of selenium.
Selenium can benefit can help in the prevention of different types of cancer like breast cancer, colon cancer, and prostate cancer. A Chinese study showed a positive correlation between selenium intake and incidence of esophageal cancer.
4. Thyroid Health
Selenium naturally occurs in our bodies mostly as selenocysteine, which is apart of many different selenoproteins. This support many important functions by acting as antioxidants, regulating thyroid hormones, supporting liver detoxification and aiding our immune systems.
The Thyroid gland requires Hydrogen peroxide to produce thyroid hormones. These is known to cause the thyroid to bear oxidative stress. Selenium is needed for the production by glutathione peroxidase, which aids protect the thyroid of this oxidative stress.