So, you’re looking to incorporate more into your wellness routine? Raw Brazil nuts are a great place to start! By adding this small wellness trick into your daily life, you can start seeing health benefits from your hair, skin, and mood to your bones, muscles, and even your brain. Keep reading this week’s Inner Sleeve post for your inside scoop on ways to be well. 

What are Raw Brazil Nuts?

Brazil nuts are the seeds of the Bertholletia excelsa tree, which is native to South America, particularly Brazil, Peru, Bolivia, and Venezuela. Despite their name, Brazil nuts are technically seeds, encased in a hard, woody shell that resembles a coconut! These seeds are rich in nutrients, including protein, healthy fats, vitamins, and minerals. Some other names for Brazil nuts are Pará nut, butternut, castanea, and cream nut.

Brazil nuts are well-known for their high selenium content, an essential mineral that plays a crucial role in various bodily functions. The Proceedings of the National Academy of Sciences of the USA estimated that insufficient selenium intake affects up to 1 billion people worldwide. In addition to selenium, raw Brazil nuts are also a good source of other nutrients, including:

• Protein
• Healthy Fats
• Vitamin E
• Magnesium

Health Benefits of Brazilian Nuts

Similar to shilajit, Brazil nuts are a nutrient-dense food that offers a range of health benefits. While both these superfoods help you be well, they do so in different ways. Here are some of the key benefits associated with consuming raw Brazil nuts:

1. Brazil Nuts and Thyroid Health

There are tons of studies on Brazil nuts and thyroid health. Our thyroid is a small, butterfly-shaped gland at the base of our throats that produces several hormones important for cell growth, metabolism, and regulating body temperature. Thyroid tissue has the highest concentration of selenium than any other part of our body which is needed to produce certain hormones and proteins that keep the overall function of our bodies in check. 

2. Brazil Nuts for Hair Growth

Selenium is also important for healthy hair growth. It helps to maintain the health of hair follicles and promotes the production of new hair cells. A selenium deficiency can lead to hair loss and thinning hair. 

3. Brazilian Nuts & Weight Loss

Raw Brazil nuts are a good source of protein and healthy fats, which can help you feel fuller for longer and reduce cravings for unhealthy foods. Many people use Brazilian nuts for their weight loss. 

4. Benefits of Brazil Nuts for Skin

Selenium is a powerful antioxidant that helps protect the skin from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and disease. 

5. Brazil Nuts for Fertility Health

Brazil nuts are great for fertility, especially in men. Selenium plays a role in sperm production and quality, and a deficiency has been linked to infertility in men. 

Other health benefits of Raw Brazilian Nuts include:

6. Metabolism regulation: Selenium is involved in metabolism regulation, which can help support weight management and energy production.
7. Heart and brain health: Consuming raw Brazil nuts can help support cardiovascular and cognitive function.
8. Anti-inflammatory properties: These healthy nuts contain anti-inflammatory compounds that can help reduce inflammation.
9. Muscle and bone support: Brazil nuts are a good source of magnesium, which supports muscle and bone health.
10. Mood enhancement: A deficiency in selenium has been linked to depression and anxiety. 
11. Cancer support: Selenium is a powerful antioxidant that can help protect cells from damage and reduce the risk of certain types of cancer.

How Many Brazil Nuts Per Day for Selenium Intake?

Just one! That’s right, one blanched, roasted, toasted, or just raw Brazil nut per day for selenium intake is the perfect amount. The recommended daily intake of selenium for adults is around 55 micrograms per day, so you can technically take one to three per day. Brazil nuts are extremely high in selenium, with just one nut containing around 68 to 91 micrograms. As such, it’s important not to consume too many Brazil nuts, as excess selenium intake can lead to selenium toxicity. Keep reading to learn more about overdosing on Brazilian nuts. 

How Many Brazil Nuts Will Kill You?

Seriously, these nuts are very healthy for you in moderation, but too many can be toxic. So, how many Brazil nuts will kill you? Approximately 50. At around 5,000 mcg of selenium can cause selenosis, which can be very harmful. Seleniosis, or toxicity by selenium, may cause: 

• Breathing problems
• Nausea and diarrhea
• Kidney failure 

While this does seem scary, we still think the pros outweigh the cons. Like with everything, moderation is key! To avoid overdosing on Brazil nuts, be sure to limit your daily intake to 1-3 per day. 

How to Incorporate Raw Brazilian Nuts Into Your Diet? 

There are many delicious ways to incorporate raw Brazil nuts into your diet. If you’re wondering, our favorites are Trader Joe’s (duh!) Here are a few ideas:

• Snack on 1-3 nuts for a quick and healthy snack.
• Add to your favorite trail mix for an extra boost of nutrition.
• Chop them up and sprinkle them over salads or oatmeal.
• Make homemade nut butter.
• Blend raw Brazil nuts into smoothies for added creaminess and nutrition.
• Add them to baking recipes, such as cookies or granola bars.
• Crush them up and use them as a crunchy topping for yogurt or ice cream.

Comparing Brazil Nuts to Others

Brazil nuts have a unique nutritional profile that sets them apart from other nuts. Here’s how they compare to some other popular nuts:

Brazil Nut vs Macadamia Nut 

Macadamia nuts are higher in calories and fat than Brazil nuts, but they also contain more protein and fiber. Brazil nuts are higher in selenium, while macadamia nuts are higher in monounsaturated fats.

Brazil Nut vs Almond

Almonds are higher in calories, protein, and fiber than Brazil nuts. However, Brazil nuts are higher in selenium and healthy fats. Almonds are also lower in saturated fat than Brazil nuts.

So, Will you Be Incorporating Raw Brazil Nuts Into Your Wellness Routine? 

We know, the whole you-could-get-poisoned-thing is pretty crazy. But, that can only happen if you eat too many. So keep moderation in mind when it comes to raw Brazil nuts because the health benefits totally outweigh the cons! Wellness is a personal journey, so whether you’re deciding on an infrared sauna vs a traditional sauna or thinking of adding these nuts to your daily routine, it’s up to you! Oh, and as with all wellness services, it’s important to consult your doctor when it comes to trying out new things. Thanks again for stopping by the Vinyl Wellness Inner Sleeve! Stay happy and be well.