In a recent study, a group of people was given a single serving of Brazilian nuts to see how they can change the cholesterol levels. Ten men and ten women participated in the study, and they were given a single meal that contained 0, 1, 4 and 8 Brazil nuts. The results showed that even the serving with one nut was able to improve the cholesterol levels immediately.
The bad cholesterol, or LDL, was dramatically lowered (by 20%), starting nine hours after the ingestion of the serving. Compare this with the drugs which take up to four days to start working.
The participants’ cholesterol levels were measured five days again and then 30 days after they ingested the nuts. This whole time they did not eat a single Brazil nut. The results showed that their cholesterol levels were still down!
How many Brazil nuts should you eat?
Well, the interesting part of this study is that it was observed that four nuts work faster than eight nuts. So four nuts would be enough to boost good cholesterol and lower the bad one for an entire month.
Maybe the results of this study are too good to be true, but the best part is that there is no harm in trying it. Eating Brazil nuts is easy, cheap, healthy and harmless. Just make sure you do not go from one extreme to the other. Remember that the study says four nuts are enough for a month. Well, the Brazil nuts are rich in selenium, so eating too many nuts might bump you up against your body’s tolerable limit for selenium.
What are the benefits of Brazil nuts?
First of all, Brazil nuts include cashew nuts, macadamia nuts, and some varieties of pine nuts. They are high in healthy monounsaturated fats, Vitamin E, protein, antioxidants, fiber, minerals, and other nutrients.
They also contain potassium, magnesium, and calcium which regulate blood pressure, and the fiber lowers the cholesterol. The antioxidants prevent heart diseases, and the high amount of polyunsaturated and monounsaturated fats also decrease the risk of cardiovascular disease.
The copper contained by the Brazil nuts is crucial for your health and the thiamine or Vitamin B1 reduces the risk of developing Alzheimer’s disease. This means that Brazil nuts also keep your brain healthy.
You should also know that Brazil nuts do not make you fat. Nine Brazil nuts contain the same amount of calories found in 30 almonds. Brazil nuts are also larger compared to other nuts, so eating a couple each day would be a very nutritious snack.
You can get all the amazing benefits of Brazil nuts by eating them as they are or by using them in your dishes. Simply add them to your salad, yogurt, cereal, vegetables, fruit or entrees, or why not in hot soups. The best way to add Brazil nuts to your diet is to use them instead of the less healthy fats, such as the saturated fats found in meats.