The Health Benefits Brazil Nuts Deliver to Your Smoothies and Juices
Brazil nuts are much larger in comparison to other nuts. They are highly nutritious, rich in calories and fat and are considered to have several health
benefits. They come from a tree that is grown throughout the Amazon.
We like to use our Brazil nuts in our juices and smoothies. We hardly ever miss putting a couple of nuts in our vegetable smoothies. They make excellent
additions, and are very healthy and nutritious. Here is why:
Just 6 Brazil nuts comprise one full serving of 1 ounce, which contains 185 calories, 3 grams of carbohydrates, 2 grams of fiber and 4 grams of proteins.
Brazil nuts also contain various micro-nutrients, like iron, calcium, and other vital minerals.
Let’s look at the fat content in Brazil nuts, as many people are weary of its high fat content, a concern that is not justified at all.
The fat contained in Brazil nuts is
- Saturated fat 20 g,
- Poly-unsaturated fat 27 g, and
- Mono-unsaturated fat 27 g,
a total of 88 grams of fat as estimated per one cup (133 grams).
The saturated fat is actually the good fat (even though your nutritionist may tell you otherwise). The mono-unsaturated fat is also beneficial (good for heart health and has several beneficial effects on the body), where the problematic fat is the poly-unsaturated fat because the majority of it is the pro-inflammatory Omega 6 fatty acid (even though your nutritionist may tell you otherwise, again).
But, in fact, the Omega 6 content doesn’t matter too much, because Brazil nuts are great sources of magnesium, selenium, and vitamin E. Both magnesium and vitamin E may counter the adverse effects of Omega 6.
Moreover, Selenium is one of the most beneficial pro-thyroid micro-nutrients there is. It helps increase the levels of the thyroid hormone T3, which in turn, boosts the metabolism, and decreases the bad cholesterol LDL – levels. Great stuff!
Selenium ensures that all the functions and processes of the body are maintained and well regulated and the rate of metabolism is at its optimal best.
Keep in mind that too much Selenium can be toxic, so restrict your intake of Brazil nuts. A couple of Brazil Nuts (2 or 3) is more than enough to get your daily dose of Selenium.
Let’s look at the other important health benefits of Brazil Nuts…
Table of Contents
Effective for Weight Loss
Brazil nuts have a high fiber concentration and are rich in proteins and complex carbohydrates. What’s really great is that they are nutritionally dense, which means a single serving consisting of these nuts fills you up, suppresses the appetite and leaves you satiated, so that you don’t feel the same craving for snacks or sweets as you did before.
That’s why Brazil Nuts are considered to be important to any weight loss program. However, exercise caution while taking Brazil Nuts as one serving of just 1 ounce contains almost 200 calories, so taking too many of them can work against you if you’re trying to lose weight. In moderation, you can use them in your juices and shakes for weight loss.
Balances Essential Hormones
As we already explained, the thyroid gland is where so many of the most important hormones required for the proper functioning of the body are produced and distributed. Brazil nuts contain micro-nutrients that are very important for the proper functioning of the thyroid gland.
Good for the Heart
As said earlier, Brazil nuts contain a very high content of healthy fats, besides the not so healthy poly-unsaturated fats. These are considered to be sources of “good” cholesterol and beneficial amino acids. The nutrients in Brazil nuts play a vital role in regulating the cholesterol level in the body and improve the heart health quite significantly. By maintaining the right cholesterol level Brazil nuts help to fight heart attacks and stroke, and are generally considered very good for heart health.
Good Source of Protein
Brazil Nuts are an important source of protein. Proteins are essential for muscle growth and recovery after a physically exhausting activity or workout. Proteins are necessary for cellular growth and repair as well as healing of wounds. Brazil nuts provide 4 grams of protein per serving and keep the protein levels up for the long term. You won’t get too much protein from the couple of Brazil nuts you are allowed to consume daily, though.
Rich Source of Vitamin C
Brazil Nuts contain Vitamin C. Vitamin C is a vital component of collagen, which is so essential for growth and repair of cells, tissues and blood vessels.
Brazil Nuts contain Selenium, which gives the skin a healthy glow, improves its elasticity, makes the skin look young and fresh and fights premature aging. Brazil nuts also contain several vitamins and other nutrients which are important for better skin health.
Used in Acne Treatment
Brazil nuts have rich zinc content which is known to fight acne and are used in several acne treatments. One of the acne treatments involves application of the oil got from Brazil Nuts on the affected area of the skin where the acne is present. Brazil nut oil is a rich resource of vitamins and antioxidants and protects the skin against acne causing bacteria.
Good for Digestion
Brazil nuts are rich in fiber, which makes them great for the digestive system. Fiber improves the functioning of the gastrointestinal system and moves the food through the body more effectively. Because of its rich fiber content, Brazil nuts are known to fight constipation, gastric ulcers, bloating, cramps and other conditions related to the digestive system. Taking Brazil nuts ensures that the digestive system stays clean and runs smoothly.
While Brazil nuts are rich sources of healthy fats, they also contain a higher amount of unhealthy fat compared to other nuts, as well as fairly large concentrations of selenium. That’s why you should never have more than two or three Brazil nuts a day so that your daily calorie and fat intake remains under control.
How to use Brazil Nuts
First of all you should use them raw. There is absolutely no point roasting them or subjecting them to any kind of heat treatment. You will destroy the nutritional benefits and won’t gain anything.
We like using them in our vegetable juices, shakes and smoothies. Don’t blend them in the smoothie itself, though. You should add them after the smoothie has been prepared, and they will make a fantastic tasty, nutritious addition. That’s for sure!
for the Brazilian nut tree: mauroguanandi
for the insulin-like growth factor: [email protected]
Great Article Garrick! Thanks for sharing this information.
I love brazilian styling
Never liked these as much as other nuts but you have my attention with healthy skin lol! I have been having dry skin issues and redness on my face for the last 3 years. My whole life I have had clean and clear skin too. Never dry either. Working on fixing this issue. I will add these nuts to my diet.
In addition to these nuts, if you want to improve the health of your skin I would suggest including some omega-3, biotin, and sulfur-rich foods. For example sulfur, found in egg yolks, is important for collagen synthesis. Collagen gives the skin strength and structure. Food rich in omega-3 (like, e.g., fatty wild caught fish) is important as it gives the skin smooth, young look with less inflammation and less skin problems like psoriasis or acne.
GREAT ARTICLE. FYI…Brazil nuts as other whole nuts have to be “mixed” in a smoothie by blending. There is no other way I know of.