Unlocking the mighty health secrets of Brazil nuts. A comprehensive guide
Brazil nuts are small, unassuming gems of nature packed with immense power. Despite their high-calorie content, in the right quantities, they can be incredibly beneficial for our health and physique. Explore their secrets and understand why incorporating them into your diet is good!
Though tiny, Brazil nuts are a powerhouse of health benefits. Their virtues are well-documented and known for their positive effects on immunity, brain function, and the circulatory and nervous systems. But did you know that consuming just five Brazil nuts daily can enhance your well-being, aid weight management, and promote gut health? Here’s everything you need to know about these magical nuts.
A vitamin and mineral bomb
Brazil nuts are packed with vitamins and minerals, including:
- Selenium: Crucial for thyroid function, which helps regulate weight. A single Brazil nut provides roughly 175% of the daily selenium requirement!
- Fibre: Offers a sense of fullness, aids digestive health, and boosts metabolism, supporting a slim figure.
- Unsaturated fatty acids benefit heart and circulatory health and help reduce cholesterol and blood glucose levels.
- Vitamin B group: Enhances the nervous system, memory, and concentration and alleviates stress.
- Vitamin E is an antioxidant that guards cells against oxidative stress and decelerates ageing.
- Magnesium: Fortifies bones and teeth, stabilizes blood pressure, and boosts mood.
- Potassium: Ensures proper fluid and electrolyte balance, muscle, and nerve function.
- Zinc: Boosts the immune system and improves the health of skin, hair, and nails.
- Iron: Vital for oxygen transport in the body and prevents anaemia.
cleanse the intestines and support weight loss
Thanks to their fibre content, Brazil nuts function as a natural "hoover" for the intestines. They clear out residual food matter, enhance digestion, and accelerate metabolism. This helps with weight loss and maintenance.
low glycemic index
With a low glycemic index, Brazil nuts do not cause sudden spikes in blood sugar levels. This leads to prolonged satiety and fewer cravings, aiding in weight management.
Despite their numerous health benefits, Brazil nuts should be consumed with caution due to their high selenium content, which in excess can be detrimental. Dieticians advise limiting intake to no more than 5 Brazil nuts per day.
how to eat Brazil nuts?
Brazil nuts are a wholesome and delicious snack that can be enjoyed in various ways, including in:
- salads,
- porridge,
- yoghurt,
- muesli,
- granola,
- cakes and biscuits,
- spicy dishes,
- bread.
Peanut butter made from Brazil nuts is also a tasty addition to sandwiches, toast, and fruit.
