Why should you eat Brazil nuts?
Rich in healthy fats, protein and trace minerals, Brazil nuts can do wonders for your health. From boosting your metabolism and libido, to naturally increase your testosterone levels, to enhancing protein synthesis; eat just a handful of these nuts a day and you can begin seeing the results.
But why are they worthwhile?
1 - Selenium – this potent antioxidant and essential trace mineral can help you to meet your daily selenium allowance, which is essential for raising your testosterone levels and improving sperm production and mobility (as you get older). Selenium has also been linked to cancer, where studies have found it to have protective elements against prostate cancer.
2 - L’Arginine – this amino acid can help to improve blood vessel dilation, circulation, and blood flow, making it a natural Viagra.
These two reasons alone, make Brazil nuts a perfect addition to your diet. Just make sure to buy either frozen, unroasted, unsalted or organic versions, to ensure that it's nutrient composition is at its highest.
What do Brazil nuts contain that can increase testosterone?
We touched on the idea of Brazil nuts for testosterone briefly in the section above; however, to fully understand how a simple nut can raise your testosterone levels we need to delve a little deeper.
Related article: How does oyster extract affect your testosterone?
The simple truth is: Brazil nuts are loaded with testosterone precursors e.g. nutrients, which can ensure increased testosterone production. From its selenium testosterone benefits to L’Arginine and its high quantities of zinc,
Vitamin D and antioxidants; all of these nutrients can improve men’s health by leaps and bounds.
Take a look at the following:
-
Antioxidants – rich in Vitamin E (tocopherol), the presence of this potent antioxidant can help to modulate polyunsaturated fatty acids (PUFAs) and limit oxidative damage to testosterone. Now, Brazil nuts typically contain lower than average levels of PUFAs. However, thanks to them also being high in Vitamin E, this ensures you can keep your testosterone levels healthy.
-
Selenium – by keeping your testosterone levels high, the trio combination of Brazil nuts with selenium and testosterone can also prevent drops in sperm count and quality.
-
L-Arginine – converted into Nitric Oxide, this helps your blood vessels to dilate and your blood to move more freely. In doing so, this ensures all your bio-active nutrients (testosterone) reach where they need to go, resulting in lasting, rock hard erections.
-
Zinc – low zinc levels have been linked to reduced testosterone. By increasing your intake of this mineral, it can improve your luteinizing hormone levels which are essential for testosterone production.
Are there any other Brazil nuts health benefits?
Truth? We could talk for days about the power of the Brazil nuts testosterone combination, and the influences of selenium on your sex life. However, this is not the only positive benefit you can experience from this nut.
High in monounsaturated fats (good fats), protein, magnesium, zinc, calcium, Vitamin E and B Vitamins –Brazil nuts have also been linked to:
-
Thyroid function – by managing your thyroid hormones, selenium can help to maintain homeostasis; keep your metabolism running high and ensure your thyroid function remains at optimal levels.
-
Immune system – selenium can help keep your immune system healthy by preventing damage to your nerves and cells.
-
Your brain – Brazil nuts contain an antioxidant called ellagic acid whose anti-inflammatory effects can help to protect your brain and improve mental clarity and focus.
-
Cholesterol – its dual combo of being low in saturated fats and high in unsaturated fats, means you can benefit from lower total cholesterol and LDL cholesterol. Just eating 6-10 nuts can improve your lipid profile.
-
Cancer – whilst it cannot prevent cancer, Brazil nuts can help to lower the risk of prostate, oesophageal and stomach cancer.
-
Anxiety, depression and fatigue – given that low selenium levels have been linked to mood-related disorders, it makes sense that raising these levels can help to alleviate them. In one 5 week study - where participants took 100mg of selenium a day - they noted a decrease in symptoms.
NOTE: like all good things, having too much of it can cause some negative side effects. This is the same for Brazil nuts. If you eat too many or eat them alongside selenium supplements, this can cause selenosis which can trigger hair loss and brittle nails.
Selenium - its functions and benefits for testosterone levels
Now, you’re already aware of the some of the perks that come with the selenium testosterone combo, but there is much more to this nutrient that you need to be aware of.
Below we have concocted a list of all of selenium functions and benefits for testosterone so you can see the full potential of selenium.
One: What is Selenium?
It is a trace mineral that forms part of many proteins in your body. It exists mainly in the form of selenoproteins which help with a number of health and performance effects such as muscle regeneration, cell maintenance and the transportation/storage of selenium.
One of its biggest jobs though is combating oxidative stress, which can occur when the creation of free radicals outpaces your body’s natural antioxidant defenses. Pollutants, toxins, radiation, stress, lack of sleep and excess alcohol, cigarettes and refined sugars, can all cause oxidative stress. Similarly, too much strenuous exercise e.g. bodybuilding can contribute to it.
In all of these cases, the best way to reduce oxidative stress and ensure enhanced recovery and performance is to introduce an antioxidant. Selenium is such an antioxidant.
Some forms of this mineral can act in isolation (or in conjunction with Vitamin E) to combat the damage done to your cells by free radicals. They achieve this by ensuring you have enough glutathione peroxidase in your cells. This is essential for cellular detoxification as it converts toxins into harmless by-products which your body then gets rid of.
Two: Benefits of Selenium
Remember the damage free radical can do to your cells? Well, selenium forms a part of glutathione which can provide protection against oxidative stress and cell damage. It can act as a buffer from strenuous exercise, helping to lower cell damage and ensure faster repair and recovery.
Most notably, by rectifying your natural selenium levels (and increasing glutathione production), it can: prevent the development of cancerous cells; improve thyroid function (and in turn your metabolism); treat joint problems (arthritis); assist skin conditions (acne and psoriasis), and act as a natural testosterone booster/libido enhancer/aphrodisiac.
One Brazil nut contains 95mg of selenium. This means, by consuming just 2-3 Brazil nuts a day: athletes, bodybuilders and those with a selenium deficiency can all witness a difference to their performance as their testosterone levels begin to rise.
Three: Food sources of Selenium
Brazil nuts are not the only foods to be rich in selenium. There are many other foods you can try which are equally as powerful:
- Oyster (3 oz.): 60 micrograms
- Pork loin (3 oz.): 35 micrograms
- Oats (3.5 oz.): 34 micrograms
- Brown rice (1 cup): 19 micrograms
- Button mushrooms (0.5 cup): 18 micrograms
- Chia seeds (1 oz.): 15 micrograms
- Egg (1 whole): 14 micrograms
- Whole wheat bread (1 slice): 13 micrograms
- Baked beans/lima beans (1 cup): 13 micrograms
L-Arginine - its functions and benefits for testosterone levels
Best known for its ability to enhance testicular blood flows (vasodilation), improve circulation (and energy delivery) and encourage protein synthesis (
nitric oxide production); this essential amino acid can help to both increase testosterone production and ensure it gets to where it needs to go, eliminating erectile dysfunction.
Nitric oxide is important for increasing vasodilation in the body. By raising its presence, it helps your blood vessels to dilate and improve circulation. And this is great news, as it ensures the efficient oxygenation of your tissues, as well as the swift delivery of testosterone to your cells and penis.
Similarly, its role in protein synthesis is beneficial for muscle mass development, growth and repair, as this increased amount of muscle can boost testosterone production. In many ways, their benefits feed into one another.
Recommended dose - how many Brazil nuts should you eat daily?
The main thing to remember here is that you don’t need to eat Brazil nuts AND take selenium supplements. It should be one or the other, not both.
Now, should you go the supplementation (gel or capsule) route you should never take more than 400mg of selenium a day. In fact, 100mg of selenomethionine should be enough to encourage selenium and testosterone production without you suffering from excess.
However, if you plan to raise your selenium levels through diet alone; then all you need to do is eat 2-6 Brazil nuts a day. Personally, 2 Brazil nuts a day is more than enough to get the job done. However, if you’re an athlete or a bodybuilder, then we suggest eating 6. Simply remember to split them into two dosages: 2-3 Brazil nuts in the morning and a further 2-3 in the evening.
NOTE: treat Brazil nuts like a typical cycle and don’t have 6 a day regularly. Instead, we recommend consuming 6 a day for two weeks, before taking a two-week break.
Conclusion
There is no denying that eating Brazil nuts can offer you a natural and efficient way to achieve raised testosterone. By adding this simple nut to your diet, you can eliminate the need for supplementation and instead offer your body an array of health benefits thanks to its antioxidants, minerals and good fatty acids.
And you don’t even have to eat a lot to begin witnessing positive results. Just 2 Brazil nuts a day can raise your selenium and L’Arginine levels; boost protein synthesis and testosterone production, and eliminate oxidative stress and cell damage.
The only thing you need to remember is to not eat more than 6 Brazil nuts a day (or more than 400mg) and to not to do it too regularly (more than two weeks at a time), as excess selenium (over a prolonged period) can cause hair loss and brittle nails.
