Good for your heart

Brazil nuts are high in heart-healthy fatty acids like polyunsaturated fats, as well as antioxidants, minerals, and fiber, all of which may help lessen your risk of heart disease. One study looked at the impact of eating Brazil nuts on cholesterol levels in ten healthy persons. It either gave them 5, 20, or 50 grams of Brazil nuts, or it gave them a placebo. After 9 hours, the groups that got a 20- or 50-gram meal had lower LDL (bad) cholesterol levels and greater HDL (good) cholesterol levels than the groups that received lower dosages. Another study looked at the effects of eating Brazil nuts on obese persons with selenium insufficiency who were receiving kidney disease treatment.

It was discovered that eating Brazil nuts with 290 mcg of selenium per day for 8 weeks dramatically boosted HDL cholesterol levels. Improving your HDL cholesterol levels may lower your chance of developing heart disease. A 16-week trial in obese teenagers found that eating 15-25 grams of Brazil nuts per day enhanced blood vessel function and decreased LDL cholesterol and triglyceride levels. The effects of Brazil nuts on heart health are positive. Nonetheless, further research is needed to establish the ideal dose and which populations may benefit the most.