To help reduce your risk of developing chronic disease, please read my article on the best foods to lower inflammation.
Brazil Nuts Can Improve Thyroid Function
The selenium in Brazil nuts can also help to maintain your thyroid health and prevent the complications of thyroid disease.
Thyroid function plays a crucial role in many bodily processes, including effective metabolism and emotional regulation (mood and mental changes are one of the signs of a thyroid disorder).
A selenium-containing enzyme is responsible for transforming a less active thyroid hormone called T4 into the more active T3. In addition, selenium and iodine work together to keep thyroid function strong and consistent.
If you have thyroid disease, there is a high probability that you have lower than normal levels of selenium. Doctors agree that organic-based selenium supplements are necessary to help prevent thyroid disease. (17)
Scientific research has shown that eating just one Brazil nut per day is enough to raise T3 hormone levels naturally. In one study, patients with poor thyroid function were given one Brazil nut daily for 3 months. At the end of the 3 months, thyroid hormone levels were significantly increased and levels of thyroid stimulating hormone (TSH) reduced. (18)
Brazil Nuts Can Increase Testosterone Levels in Men
Brazil nuts are healthy for men because they can increase testosterone levels and improve the quality of semen.
Low levels of selenium in men have been linked to low testosterone which can impact on male fertility. Researchers have discovered that the testicles contain high levels of selenium. Therefore, the quality of sperm is greatly affected by selenium levels in men. (19)
According to one study, selenium supplementation is often recommended to address problems of male infertility. In one trial, men received 200 mg of selenium and 600 mg N-acetyl-cysteine (NAC) supplements daily. After 26 weeks scientists found that sperm concentration and sperm motility were increased. (20)
If you are concerned about infertility, please read my article on how to improve the lifespan of sperm.
Brazil Nuts May Lower Cholesterol
Another important reason for having a dose of one or 2 Brazil nuts every day is to reduce your cholesterol.
A small study on 10 volunteers found that consuming a number of Brazil nuts had a great impact on LDL cholesterol. This is the type of cholesterol that doctors say is “bad” cholesterol. Consuming Brazil nuts reduced “bad” cholesterol in a 6-hour period. At the same time, levels of HDL (or, “good” cholesterol) actually increased. (21)
To help reduce your risk of stroke or heart disease, please read my article on how to lower cholesterol naturally.
Brazil Nuts Help Improve your Cardiovascular Health
The health benefits of regularly eating a small serving of Brazil nuts (2 – 4 nuts) daily also extend to your cardiovascular health in general.
A study on obese women found that the bioactive compounds and unsaturated fatty acids in “semilla de Brazil” (Brazil nut) improved vascular health. The women consumed 3 – 5 Brazil nuts per day. After 16 weeks, red blood cell health was improved, selenium levels were increased, cholesterol was down, and microvascular function was improved. (22)
In a study published in LWT – Food Science and Technology in 2009, researchers found that people who ate Brazil nuts were at a reduced risk of developing atherosclerosis (thickening of arterial walls due to plaque buildup) thanks to the antioxidant effects of selenium in these powerful seeds.
