Brazil nuts are no longer the poor, unknown division of snack nuts and they are on their way to becoming a force in health & wellness. Nutrient-rich nuts Good fats High in vitamins and great for anyone who wants to incorporate more natural whole foods into their diet Keep reading to find out why Brazil nuts are having a moment, how they make for an impressive nutrition profile and easy ways you can include them in your everyday.
Brazil Nuts: Nutritional Goliaths
Dubbed the healthiest fat in 2013, Brazil nuts are a good way of packing multiple nutrients with vitamin B6 for metabolism, minerals including selenium to fight oxidative stress, and finally enough fat to keep your hormone levels up. What are nuts made of? [nutrition information]
Brazil also contains a high concentration of selenium, which is a compound that helps prevent damage to your cells and boosts the immune system. This makes these crunchy nuts an easy supplement for daily selenium in just one or two servings of nuts.
Good Fats: Almonds are primarily a focus of monounsaturated and polyunsaturated fats, which help boost heart health. Just a few Brazil nuts per day in your diet can help to support healthy cholesterol levels and also their role as power players with respect to overall cardiovascular function.
High in Magnesium and Zinc: Minerals for muscle function and the health of the immune system; both play critical roles in functioning the body with optimal performance. These are especially important for those of us who like to exercise.
Great Source of Protein: At about 4 grams per serving (which is around 6–8 nuts), nuts serve as an excellent plant-based protein for those who are vegetarian or vegan.
Vitamin E and B Vitamins: Rich in vitamin E, which is both healthy for your skin and are good antioxidants, bye bye wrinkles. Additionally, they contain essential energy metabolism vitamins like thiamin (B1) and riboflavin (B2).
Here Is Why Brazil Nuts Are Trending In Health Circles
Indeed, it is one of the most common types and no wonder these Brazil Nuts are becoming even more popular. Some of the reasons behind this trend are as follows:
Eat Clean: As natural and clean food becomes more popular, Brazil nuts are a go-to for the health nut. They fit into the trend towards whole food, unprocessed cuisine that seems to be dominating more and more daily diets.
Selenium for Immune Health: Particularly during times when people are more concerned with their immune health, Brazil nuts have received acclaim due to selenium being a mineral that can contribute towards the body doing its job properly in warding off disease. This makes them an ideal snack for those ensuring a strong immune system the natural way.
Plant-Based Eating: Thanks to the increase in plant-based eating and flexitarian diets, brazil nuts are a great way for those following vegetarian or vegan meal plans to mix things up. They are high in protein and healthy fats so these seeds are a perfect item for any balanced plant-based diet.
Ecological: Nuts are the only tree nut that grows in this fashion and they mature and fall to the forest floor, where they must be hand-collected while still in their strong, spiky shells—mimicking a natural process that benefits local communities as degraded rainforest areas can give way for replanting of high canopy trees. A good option for people concerned with sustainability is Brazil nuts.
Why You Should Include Nuts in Your Diets
In addition to being a tasty snack, nuts are also full of health benefits.
Supports Thyroid Function: The selenium found within Brazil nuts helps support thyroid function by assisting in the production and regulation of thyroid hormones. This is especially helpful in individuals with thyroid problems, like underactive thyroid.
Supports Heart Health: The fiber, magnesium, and antioxidants in Brazil nuts may contribute to a healthy heart. This can be beneficial in providing immunity against inflammation, lowering cholesterol levels, and also assisting your heart to stay healthy.
Assist with Rebuilding Muscles: If you are a regular gym goer, then nuts can be of much help in providing your muscle growth kit so eat them judiciously. It has magnesium in it, which can help with muscle cramping and also helps promote better recovery of muscles, AND its high protein content will act to refuel your muscles as you are going without eating.
Beneficial for Skin: The powerful antioxidant properties of vitamin E combined with the trace mineral selenium mean that Brazil nuts are great at preventing oxidative damage to your skin cells and promoting new cell growth. You desiccate, thus you will have a brighter and healthier glow.
Protects brain health: Brazil nuts contain antioxidants that can protect the brain cells from damage, so they are an excellent addition for cognitive assistance as we age.
Eat Brazil Nuts With Your Food
Anyone can easily incorporate Brazil nuts and their rich, buttery taste into several dishes. HOME BASICSEasy ways to enjoy them at home.
Eat Them Raw: Of course, the easiest way to consume nuts is to pop them right in your mouth raw. Snack: A small handful is fulfilling but not too much and full of vitamins to help fill in the gaps between meals.
Mix-in Smoothies: Combine with nuts to a good taste to add your favorite smoothie, extra protein, and fat support. They mix deliciously with fruits like bananas and berries, making a creamy smoothie.
Add to Salads: Chop Brazil nuts and put them on salads for some crunch, as well as a little bit of heart-healthy fats. Great when matched with leafy greens, dried fruits, and citrus dressings.
Bake with Brazil Nuts: Brazil nuts can be used for baking in items such as cookies, muffins, or homemade granola bars. They have a beautiful dark color and can be used in chocolate with dried fruits or whole grains.
Nut butter: Roast the nuts instead of using them raw, plus add a sprinkling of salt and blitz to smooth if grinding in large amounts. You can spread it on toast, mix it into oatmeal, or use fresh fruit for dipping.
Purchasing And Storage Of Brazil Nuts
For maximum benefits, follow these tips when buying Brazil nuts and storing them:
Opt for fresh, uncooked nuts. Seek out raw Brazil nuts in bulk bins or containers. If your nuts smell rancid or there are any signs of moisture or mold, avoid them, as this will, in turn, affect the freshness.
Keep in an Airtight Container: To store Brazil nuts properly, transfer them to a sealed container. This will keep them from getting rancid and preserve their flavor and nutrients.
Watch Your Portions: Brazil nuts are another example of a good source of selenium but you should eat them mindfully as portion control. It takes just one… or sometimes two to get its various health benefits and overconsumption is not recommended.
Why You Should Jump on the Brazil Nut Trend for Your Health
With good reason, Brazil nuts have become a trending superfood. They are incredibly dense in nutrients, adaptable to so many recipes, and taste fantastic—a triple threat that makes them an invaluable food group. Whether you want to increase your immunity, improve the function of your heart, or simply enjoy a healthy snack—Brazil nuts are perfect.
