Brazil nuts are the large seeds of giant trees grown in the Amazon jungle.
These treenutsprovide a low-fat source of micronutrients.
They are unique because they contain the highest amounts of selenium found in foods consumed by humans.
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Seleniumis a trace mineral that your body needs in very small amounts.
It plays a key role in many aspects of your health.
It supports yourthyroid hormone,metabolism, and reproduction.
It also guards cells from damage and infection.
Eating more than a few Brazil nuts can lead to toxic levels of selenium.
When these levels remain high for a long time, they can have severe results likekidney diseaseor aheart attack.
This article describes how to eat Brazil nuts to safely enjoy them.
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What’s a Safe Serving of Brazil Nuts?
The amount included in a safe serving of Brazil nuts varies depending on your age and sex.
For most nuts, the general guideline is that it is safe to eat one ounce of nuts daily.
Eating nuts on a regular basis has been linked with many health benefits in adults.
However, Brazil nuts are the exception to this rule because they contain highly concentrated amounts of selenium.
A single Brazil nut can have 6891 micrograms (mcg) per nut.
Risks of Selenium Overdose
The risks of selenium overdose are minimal for most people.
The average American diet provides about 100 mcg per day of selenium.
The RDA is 60 mcg for pregnant women and 70 mcg for women who are breastfeeding (lactating).
Your risk of selenium overdose is higher if you take selenium supplements or consume too many Brazil nuts.
Symptoms to Look for
The early symptoms of selenium overdose can be confused with many other conditions.
They can be used as snacks or in salads.
Brazil nuts can also be added to ice creams, chocolate, and other candies.
They can also be used in recipes for homemade pesto sauce.
mayonnaise, and alternatives to cheese and milk.
They also include advantages that are unique to their nutritional profile.
Promotes Heart Health
The selenium in Brazil nuts is linked with a lower risk ofcoronary heart disease.
Supports Thyroid Function
The selenium in Brazil nuts can help keep your thyroid healthy.
Selenium concentration is higher in your thyroid gland than in any other organ in your body.
Maintaining the necessary concentration of selenium can help you prevent thyroid disease and maintain your overall health.
However, there is a small margin of error in maintaining proper selenium levels for thyroid health.
Your healthcare provider can provide direction about the best way to achieve healthy levels.
If you have either a deficiency or excess of selenium, you increase your risk of adverse health problems.
Antioxidants include nutrients likevitamin E, selenium, andpolyphenolslike ellagic acid and gallic acid.
Selenium may also support important pathways of brain signaling during neurotransmission.
Maintains Strong Bones
Brazil nuts are a good source of magnesium, an essential nutrient for maintaining bone density.
Magnesium contributes to bone formation and supports bone-regulating cells.
Research indicates that higher magnesium levels lead to greaterbone mineral densities.
Supports Immunity
Brazil nuts provide about 10% of the recommended daily allowance ofzinc.
Selenium and Testosterone
Studies reveal a strong connection between selenium andtestosterone, though there is conflicting research.
Before using selenium, consult your healthcare provider for guidance on the best way to boost testosterone levels.
They are sold alone or as part of mixed nuts.
The bang out of Brazil nut you purchase will depend on the way you plan to use it.
Quality Brazil nuts should be a creamy color, whole, and healthy-looking.
Brazil nuts that are not fresh tend to be darker with an off-taste or smell.
Quality Brazil nuts in shells have shells with a uniform size.
The shells are free from cracks or other damage.
There are natural variations of selenium concentration in Brazil nuts and soils.
These differences likely result from variations in the soil across several regions of the Amazon and South America.
Summary
Brazil nuts have many health benefits.
They are a good source of protein, fiber, healthy fats, and antioxidants.
The nutrients in Brazil nuts support brain health, thyroid function, and healthy cholesterol levels.
Brazil nuts also have strong anti-inflammatory effects that aid your body in fighting disease.
Brazil nuts contain the highest concentration of selenium of any food consumed by humans.
Since high selenium levels can pose health risks, Brazil nuts should be eaten with care.
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