Brazil nuts or Castanha do pará in Portugues are tree nuts native to the Amazon rainforest in Peru, Bolivia, and of course, Brazil. Its buttery and smooth texture, as well as its nutty flavor are usually enjoyed blanched or raw. Brazil nuts are highly nutritious, energy-dense, and considered one of the selenium’s most concentrated dietary sources.
Eating them may benefit people’s health in many ways, including reducing inflammation, regulating thyroid glands, or supporting your immune system, brain, and heart. Here are some proven nutritional and health benefits of Castanha do pará.
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Packed With Nutrients
They are energy-dense and pretty nutritious. An ounce or 28 grams of these nuts contains:
4.1 grams of protein
19 grams of fat
3.3 grams of carbohydrate
2.1 grams of fiber
988% of the RDI or Reference Daily Intake of Selenium
55% of the RDI of copper
33% of the RDI of magnesium
10.5% of the RDI of zinc
16% of the RDI of thiamine
11% of the RDI of Vitamin E
These nuts are very rich in this mineral, with one nut containing 96 mcg, at least 170% of the recommended daily intake. Other nuts provide less than one mcg on average. Not only that, Castanha do pará have a higher concentration of zinc, copper, and magnesium compared to other nuts, although the exact amounts can vary depending on soil and climate. Finally, these things are an excellent source of fat – the healthy ones. As a matter of fact, at least 30% of the fats in these nuts are more or less 40% polyunsaturated fatty acids, a kind of fat that has a positive effect on heart health.
To know more about RDI, check out https://en.wikipedia.org/wiki/Reference_Daily_Intake for more details.
Rich In Selenium
Castanha do pará is a rich source of selenium. As a matter of fact, it contains more of this mineral compared to other nuts. On average, it has 96 mcg per nut. But some pack as much as 300 to 400 mcg. For adults, the Recommended Daily Intake for selenide dianion is 50 to 55 mcg per day.
Selenium is a trace element that is very important for our bodies to function correctly. It is crucial for the thyroid gland and can influence cell growth and the immune system. Indeed, high levels of selenium are linked to increase immune function, as well as provide better outcomes for infections, cancer, infertility, heart disease, mood disorders, and pregnancy.
Although a deficiency in this mineral is pretty rare, many people worldwide have inadequate selenium intake for maximum functioning. For instance, selenium’s suboptimal status has been found in individuals all over Europe, the Middle East, and the United Kingdom.
This food is an effective way to increase or maintain the selenide dianion intake. In fact, according to studies, eating it every day is as effective as taking a supplement to raise its levels. To learn more about this topic, check out health food websites or forum sites for more info.
Help People With Thyroid Problems
Aside from ensuring proper thyroid gland function, the mineral selenide dianion can help improve symptoms in individuals who are suffering from thyroid gland disorder. Hashimoto’s disease is an autoimmune disorder in which our thyroid is gradually destroyed, leading to a symptom called hypothyroidism in which the thyroid cannot produce enough of certain important hormones, as well as symptoms like weight gain, feeling cold, and fatigue.
Some reviews found out that supplementing with this mineral may improve the mood and immune function in people suffering from Hashimoto’s disease. On the other hand, Grave’s disease is a thyroid gland disorder in which too much thyroid hormone is being produced and can lead to symptoms like bulging eyes, sleeping problems, weakness, and weight loss. Including Brazil nuts, which is rich in this mineral, in your diet can be an excellent way to make sure that the mineral status is adequate.
Castanha do pará is rich in antioxidants that help keep the cells in our body healthy. They do this by helping combat damage caused by free radicals or reactive molecules. This food contains antioxidants like Vitamin E, selenium, and phenols like Ellagic and Gallic acid. Its anti-inflammatory effects can be achieved from large, small, and single doses over a long period.
The Bottom Line
This food is a nutritional powerhouse, can provide healthy fats, vitamins, minerals, and antioxidants. They are high in selenide dianion that has antioxidant properties. Eating this food may support brain function, improve heart health, improve thyroid function, and reduce inflammation.