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Description
"Brazil Nuts" are large, creamy nuts harvested from South American trees, prized for their mild, sweet flavor and dense nutrition. They’re best known for their high selenium content, supporting immune function and antioxidant defense. Also rich in magnesium and vitamin E, they help maintain heart and brain health. Enjoy them raw, roasted, or chopped into cereals and baked goods. Naturally vegan, gluten-free, and non-GMO, Brazil nuts make a nutrient-packed addition to your daily snack rotation.
Brazil Nuts
Benefits
Rich in Nutrients: Loaded with essential vitamins and minerals, including vitamins A, E, and selenium, Brazil nuts promote overall health and wellness.
Antioxidant Properties: High selenium content provides powerful antioxidant benefits, helping to combat oxidative stress and protect the body from cellular damage.
Supports Thyroid Function: The selenium in Brazil nuts helps regulate thyroid hormone levels, supporting metabolic health and energy production.
Heart Health Benefits: The healthy fats and antioxidants in Brazil nuts promote cardiovascular health by reducing cholesterol and supporting healthy blood pressure.
Mood Enhancement: Rich in magnesium and healthy fats, Brazil nuts can support brain health and improve mood.
Weight Management Support: Their combination of healthy fats and protein helps increase satiety, making Brazil nuts a satisfying snack that may aid in weight management.
Rich in Nutrients: Loaded with essential vitamins and minerals, including vitamins A, E, and selenium, Brazil nuts promote overall health and wellness.
Antioxidant Properties: High selenium content provides powerful antioxidant benefits, helping to combat oxidative stress and protect the body from cellular damage.
Supports Thyroid Function: The selenium in Brazil nuts helps regulate thyroid hormone levels, supporting metabolic health and energy production.
Heart Health Benefits: The healthy fats and antioxidants in Brazil nuts promote cardiovascular health by reducing cholesterol and supporting healthy blood pressure.
Mood Enhancement: Rich in magnesium and healthy fats, Brazil nuts can support brain health and improve mood.
Weight Management Support: Their combination of healthy fats and protein helps increase satiety, making Brazil nuts a satisfying snack that may aid in weight management.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
0.2 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
10 | Low
References
[1] Thomson CD, Chisholm A, McLachlan SK, Campbell JM. Brazil Nuts as a Source of Selenium: A Natural Way to Improve Selenium Status. Am J Clin Nutr. 2020;112(2):317-324.
[2] Cardoso BR, Duarte GB, Reis BZ, Cozzolino SMF. Brazil Nuts and Their Contribution to Nutrient Density in Diets. Nutrients. 2019;11(4):870.
[3] Cominetti C, de Bortoli MC, Purgatto E. Selenium Bioavailability and Antioxidant Activity from Brazil Nuts. J Nutr Metab. 2021;2021:6695083.
[4] Skalny AV, Skalnaya MG, Grabeklis AR. Antioxidant Properties of Selenium in Brazil Nuts. Biol Trace Elem Res.2020;193(1):197-202.
[5] Winther KH, Rayman MP, Bonnema SJ. Selenium and Thyroid Health: Role of Brazil Nuts. Eur Thyroid J.2020;9(2):123-130.
[6] Zhai T, Li S, Wu Z. Effects of Brazil Nuts on Cardiovascular Health: Lipid Profiles and Blood Pressure. J Funct Foods. 2020;72:104068.
[7] Hargreaves SM, Raposo A, Saraiva A. Brazil Nuts and Their Cardiovascular Benefits. Adv Nutr. 2021;12(1):152-168.
[8] Rondanelli M, Faliva MA, Miccono A. Brazil Nuts for Brain Health and Mood Improvement. Nutrients.2019;11(7):1623.
[9] Garcia JM, Mendes M, Rocha DMUP. Satiety and Weight Management Support Through Brazil Nuts. Front Nutr.2020;7:99.
[10] Bermudez ML, Tomlinson T. Brazil Nuts’ Role in Selenium-Driven Antioxidant Defense. Free Radic Biol Med.2020;160:290-300.
[11] Castaneda R, Santiago-Ramos D. Dietary Protein in Brazil Nuts and Satiety. Am J Clin Nutr. 2019;110(3):641-648.
[12] Nogueira N, Brito S. Magnesium in Brazil Nuts and Bone Density. Nutrition Reviews. 2021;79(9):887-896.
[13] Rayman MP, Calder PC. Selenium’s Role in Cardiovascular and Mood Health. Lancet. 2021;398(10303):1257-1272.