How can Brazil nuts help you reduce your weight? If you’re like many people, you’ve been looking for natural fat burners that work in the effort to reduce fatty deposits in areas like the hips and thighs. Brazil nuts are packed with selenium, a trace mineral that helps to activate enzymes needed for metabolizing fats. Not only do Brazil nuts burn considerable fat but they also help overcome insulin resistance by stabilizing insulin levels and controlling the amount of sugar in your body.
Brazil Nuts for Weight Loss
Brazil nuts are a good example of why it’s important to consider more than the calorie content of a food when designing a weight loss diet. Although a 1-ounce serving of Brazil nuts contains 186 calories, they are a beneficial asset to a weight loss diet. A 1-ounce serving of Brazil nuts provides about 19 grams of fat. Fat can promote satiety which can lessen your desire to snack or over indulge at mealtime. If you have chosen a low carbohydrate diet as a way to reach a weight loss goal, Brazil nuts would be a beneficial addition to your diet plan. There’s approximately 3.5 grams of carbohydrates in a 1-ounce serving. Adding a few of these low-carb, sweet-tasting, creamy, buttery nuts to your trail mix can assist in weight loss. Fiber also contributes to a sense of fullness. Brazil nuts are an excellent source of fiber. Another reason to include Brazilian nut for weight loss in your diet plan is that they are a good source of arginine which is an amino acid that helps expend energy and promote fat loss.
Selenium in Brazil Nuts Can Contribute to Weight Loss
An improperly functioning thyroid can lead to a myriad of health issues. One of those adverse health issues is weight gain. A healthy thyroid gland controls the release of hormones that play a significant role in how your body uses fat, protein and carbohydrates. Selenium is a mineral that is a major supporter of the thyroid gland. Selenium helps with the production and regulation of thyroid hormones. It’s incredibly easy to get a sufficient amount of selenium in your diet, even if you’re on a weight loss diet. As few as two Brazil nuts can supply the recommended daily value of selenium. You can incorporate a few Brazil nuts into your snack or meal plan and give your body the selenium it needs to function properly. Selenium not only supports thyroid health, it helps reduce inflammation, improves mood and can reduce the risk of cancer. Gaining all of those benefits makes Brazil nuts an even more appealing addition to your list of weight loss snack foods.
Nuts for weight loss | Nuts for burning belly fat and losing weight
Losing weight is not easy; it requires dedication, hard work and a lot of patience. You have to bid goodbye to everything junk and unhealthy food and say hello to all things healthy and nutritious. So, if you are trying to lose weight, you’d know the importance of including healthy foods in your diet. In the list of healthy foods,nuts are counted as superfoods that contain antioxidant levels that help keep your body healthy. Nuts are rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn belly fat. So, if you haven’t already added these tiny delights to your diet, then it is time you know their importance. We list out nuts that will help you lose weight, the healthy way.
Almonds are considered as one of the nature’s superfoods for their rich content of protein, antioxidants and heart-healthy fats. The mono-unsaturated fats found in almonds will prevent overeating and the dietary fibre contributes to the sensation of being full, despite eating a small amount. In fact, they are a good source of an amino acid called L-arginine that helps you burn fat. Eating 3-5 almonds everyday has been associated with greater weight loss and higher fat metabolism. The fibre and protein in these nuts are said to keep you satiated for longer and also keep your digestive health in check.
Walnuts are high in heart-healthy unsaturated fats that make them great for weight loss. A handful of walnuts everyday could help to stimulate fat loss and promote healthy body weight. Walnuts are also known for their amazing appetite-control power; thanks to the presence of omega-3 fatty acids, plant-sterols and vitamins that help suppress hunger, further helping in weight loss.
Pistachios, or pistas, have a modest amount of protein. This protein helps keep you full for longer time, thereby preventing you from reaching out to junk food. Moreover, the protein in pistachios helps build new muscle tissues. Pistas also contain mono-unsaturated fats that have been shown to boost weight loss.
4. Brazil Nuts
Brazil nuts come loaded with fibre and protein, both of which are essential for losing weight. Moreover, they are also a good source of selenium, magnesium, phosphorus and thiamine, all of which are said to be helpful in weight loss. Brazil nuts also contain L-arginine that is efficient in fat burning process. They also help kick-start your metabolism.
Proven Health Benefits of Brazil Nuts
Brazil nuts are tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.
These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.
Eating Brazil nuts may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.
1. Packed with nutrients
Brazil nuts are very nutritious and energy dense.
A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients (1Trusted Source, 2Trusted Source):
Protein: 4.1 grams
Fat: 19 grams
Carbs: 3.3 grams
Fiber: 2.1 grams
Selenium: 988% of the Reference Daily Intake (RDI)
Copper: 55% of the RDI
Magnesium: 33% of the
Phosphorus: 30% of the RDI
Manganese: 17% of the RDI
Zinc: 10.5% of the RDI
Thiamine: 16% of the RDI
Vitamin E: 11% of the RDI
Brazil nuts are rich in selenium, with just one nut containing 96 mcg, or 175% of the RDI. Most other nuts provide less than 1 mcg, on average
Additionally, they have higher concentrations of magnesium, copper, and zinc than most other nuts, although the exact amounts of these nutrients can vary depending on climate and soil
Finally, Brazil nuts are an excellent source of healthy fats. In fact, 36% of the fats in Brazil nuts are 37% polyunsaturated fatty acids, a type of fat that has been shown to benefit heart health
2. Rich in selenium
Brazil nuts are a rich source of selenium. In fact, they contain more of this mineral than any other nut with an average of 96 mcg per nut. However, some pack as much as 400 mcg per nut
The RDI for selenium is 55 mcg per day for adults. Thus, the average Brazil nut contains 175% of the required amount of this mineral
Selenium is a trace element that is vital for the proper functioning of your body. It is essential for your thyroid and influences your immune system and cell growth
Indeed, higher levels of selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders
Although selenium deficiency is rare, many people around the world have insufficient selenium intake for optimal functioning. For example, suboptimal selenium status has been found in people throughout Europe, the United Kingdom, and the Middle East
Brazil nuts are a highly effective way to maintain or increase your selenium intake. In fact, one study in 60 people found that eating two Brazil nuts per day was as effective as taking a selenium supplement at raising selenium levels
3. Supports thyroid function
Your thyroid is a small, butterfly-shaped gland that lies in your throat. It secretes several hormones that are essential for growth, metabolism, and body temperature regulation.
Thyroid tissue has the highest concentration of selenium, as it’s required for the production of the thyroid hormone T3, as well as proteins that protect your thyroid from damage
Low selenium intake can lead to cellular damage, reduced thyroid activity, and autoimmune disorders like Hashimoto’s thyroiditis and Graves’ disease. It may also increase your risk of thyroid cancer
One large study in China showed that people with low selenium levels had a significantly higher prevalence of thyroid disease, such as hypothyroidism, thyroiditis, and an enlarged thyroid, compared to those with normal levels
This highlights the importance of getting adequate selenium intake. Just one Brazil nut per day should deliver enough selenium to maintain proper thyroid function
4. May help those with thyroid disorders
As well as ensuring proper thyroid function, selenium may improve symptoms in people who have disorders of the thyroid.
Hashimoto’s thyroiditis is an autoimmune disorder in which the thyroid tissue is gradually destroyed, leading to hypothyroidism and a range of symptoms like fatigue, weight gain, and feeling cold.
Several reviews have found that supplementing with selenium may improve immune function and mood in people with Hashimoto’s thyroiditis
However, two other reviews concluded that there is not enough evidence to determine selenium’s role in treating the disease. Therefore, further research is needed
Meanwhile, Graves’ disease is a thyroid disorder in which too much thyroid hormone is produced, leading to symptoms like weight loss, weakness, sleeping problems, and bulging eyes.
Studies have shown that supplementing with selenium may improve thyroid function and delay the progression of some symptoms in people with this disease. However, more research is needed
No studies have investigated the use of Brazil nuts as a selenium source, specifically, in people with thyroiditis or Graves’ disease. Nevertheless, including them in your diet may be a good way to ensure that your selenium status is adequate.
5. May reduce inflammation
Brazil nuts are rich in antioxidants, which are substances that help keep your cells healthy. They do this by combating damage caused by reactive molecules called free radicals.
Brazil nuts contain several antioxidants, including selenium, vitamin E, and phenols like gallic acid and ellagic acid
Selenium increases levels of an enzyme known as glutathione peroxidase (GPx), which helps reduce inflammation and protect your body from oxidative stress — an imbalance between antioxidants and free radicals that can lead to cellular damage
The anti-inflammatory effects of brazil nuts can be achieved from single, large doses and small doses over a longer period.
One study in 10 people noted that a single 20- or 50-gram serving (4 or 10 nuts, respectively) significantly reduced a number of inflammatory markers, including interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-alpha)
Another three-month study gave people undergoing treatment for kidney failure one brazil nut per day. It found that their selenium and GPx levels had increased, while their levels of inflammatory markers and cholesterol had significantly decreased
However, follow-up studies observed that once people stopped eating Brazil nuts, these measurements returned to their original levels. This demonstrates that long-term dietary changes are needed to reap the benefits of Brazil nuts
May Aid in Weight Loss
Brazil nuts, which are high in protein and fiber, are a nutrient-dense snack for weight watchers. According to a study in the Journal of Nutrition and Metabolism, a single consumption of whole Brazil nuts significantly improves the lipid profiles of healthy individuals.
May Stimulate the Digestive System
The fiber content of Brazil nuts makes them great for tuning up your digestive system. Fiber facilitates peristaltic motion in the gastrointestinal system, moving food through the digestive system and extracting as many nutrients as possible. This helps prevent gastric ulcers, constipation, bloating, and cramps.
May Boost Immune System
Any food with a high concentration of nutrients helps to strengthen the immune system. The antioxidants and organic compounds present in this nut make it a strong contender for one of the most immune-boosting nuts around, as per a study in the Journal of Functional Foods.
How to eat Brazil nuts?
Brazil nuts can either be eaten in the whole form or their essential oil can be extracted and used for many direct remedies. It is important to eat shelled Brazil nuts promptly, as the high content of fat makes these nuts spoil. The extracted oil can remain viable for months if properly extracted, and is used for similar health benefits offered by Brazil nuts.