Almonds and Brazil nuts are two wonderful things for skin care and nutrition, and both offer quite similar benefits. However, each one has something special to offer. Almonds originate in the Mediterranean and the Middle East, while Brazil nuts are native to the Amazon countries of South America. At first glance, you can see that there are fewer calories in almonds than in Brazil nuts.
A 10-person study found that a single serving of 20 or 50 grams (4 or 10 nuts, respectively) significantly reduced a number of inflammatory markers, such as interleukin-6 (IL) and tumor necrosis factor alpha (TNF-alpha) (2) (2). Another three-month study gave people being treated for kidney failure one Brazil nut a day. His selenium and GPx levels were found to have increased, while his levels of inflammatory markers and cholesterol had significantly decreased (2). However, follow-up studies found that once people stopped eating Brazil nuts, these measurements returned to their original levels.
This shows that long-term dietary changes are needed to reap the benefits of Brazil nuts (23, 2). A study of 10 healthy adults investigated the effects of eating Brazil nuts on cholesterol levels. He gave them 5, 20, or 50 grams of Brazil nuts or a placebo. After 9 hours, the group that received a 20- or 50-gram serving had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol, compared to the groups that received lower doses (2).
Eating Brazil nuts containing 290 mcg of selenium daily for 8 weeks was found to significantly increase HDL cholesterol levels. Improving HDL cholesterol levels may lower the risk of heart disease (1). Ellagic acid is a type of polyphenol found in Brazil nuts. It has antioxidant and anti-inflammatory properties that may have protective and antidepressant effects on the brain (28, 29, 30).
Limiting your intake to one or three Brazil nuts per day is a smart way to avoid consuming too much selenium (2) Do you want to add more selenium to your diet? Learn about 20 foods rich in selenium, from lean meats to fruits and vegetables. Antioxidants Help Keep Your Brain Healthy. Brazil nuts have powerful antioxidant effects, which can stimulate brain function. These nuts are an excellent source of copper, a mineral that the body needs to produce enzymes involved in energy production and neurotransmitter synthesis.
Almonds and Brazil nuts contain similar amounts of vitamin A: almonds have 0.6 ug of vitamin A per 100 grams and Brazil nuts do not contain significant amounts. Given their impressive nutritional profile, it's no surprise that Brazil nuts have become so popular. These nuts are high in healthy fats and lower in carbohydrates than many nuts, making them a popular choice for those on low-carb diets. Although beneficial in small amounts, Brazil nuts could cause selenium toxicity if a person regularly ingests them in large quantities.
In addition, these nuts are rich in plant compounds such as carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids and proanthocyanidins, all of which have important antioxidant and anti-inflammatory properties (1). Both almonds and Brazil nuts are low in trans fat - almonds have 0.02 g trans fat per 100 grams and Brazil nuts contain no significant amounts. Alternatively, they can use chopped Brazil nuts as a nutritious dressing for oatmeal, salads, or even brownies. Almonds are incredibly popular because of their flavor, impressive nutrient profile, and relatively low cost.
Almond is an excellent source of vitamin E and has 354% more vitamin E than Brazil nut: almonds have 25.6 mg of vitamin E per 100 grams and Brazil nuts have 5.7 mg of vitamin E. Almond has 67% more dietary fiber than Brazil nut: almond has 12.5 g of dietary fiber per 100 grams and Brazil nut has 7.5 g. It's those good fats that give Brazil nuts their delicious, creamy flavor, and health food blogger Ella Woodward of Deliciously Ella says she's personally obsessed with using them in recipes. Although the concentration of selenium in Brazil nuts depends on many factors, this mineral functions as a powerful antioxidant and can protect against oxidative damage (35, 36, 3.Almond oil doesn't contain nearly as much selenium, but it's also rich in vitamin E (more than 100 times more than Brazil nut oil).