Brazil nuts have a good fat profile (100 grams of brazil nuts has 15g SFAs, 25g MUFAs, and 19g PUFAs). They are a little high in PUFAs but Brazil nuts contain masses of selenium which is a key testosterone booster. Selenium has also been scientifically proven to lift mood and prevent depression. Brazil nuts are the richest dietary source of selenium, which is essential in converting thyroxine (T4, the main hormone secreted into the bloodstream by the thyroid gland) to its active form T3. Both these hormones regulate your body's temperature, metabolism, and heart rate. You also need selenium for glutathione production to help decrease thyroid antibodies. The glutathione stimulating effects is directly linked to increased testosterone production.
- 1 Brazil nut (4g) contains 76 microgrammes of selenium, which is 120% of your RDA.
- One Brazil nut also contain 19mg of magnesium, which is 5% of your RDA.
- Brazil nuts contain an antioxidant known as ellagic acid and a scientific study found that ellagic acid has an anti-inflammatory effect that could provide neuroprotective benefits.
- Brazil nuts contain traces of zinc, calcium and potassium.
We recommend 1-2 Brazil nuts a day (the skin is the most nutritious bit so try and buy them with some skin on). One nut is around 30 calories so try not to eat a bag full ! The safe upper limit for selenium is 400mg a day in adults (6 nuts, so don't go crazy).
Sources: anabolicmen.com, draxe.com