How do Brazil nuts support bone health?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Brazil nuts have unique bone support because of their mineral content. One ounce of Brazil nuts provides 25% of your daily recommended value of magnesium, which is essential for maintaining bone density. Magnesium works in conjunction with calcium to help prevent osteoporosis as we age. Phosphorus, another mineral found in Brazil nuts, increases calcium absorption, and zinc increases the production of collagen.
Magnesium Matrix
- Forms crystalline structure within bones
- Activates vitamin D for calcium utilization
- Prevents bone brittleness with age
Phosphorus Synergy
- Combines with calcium as hydroxyapatite
- Creates mineral foundation of bone tissue
- Improves bone mineralization efficiency
Collagen Framework
- Zinc enables collagen cross-linking
- Creates flexible bone matrix resistant to fractures
- Supports bone remodeling processes
Connective Support
- Copper maintains ligaments anchoring bones
- Strengthens tendons around joints
- Prevents connective tissue degradation
Magnesium is an essential building block for your bones, creating a crystalline structure within them. The mineral also activates vitamin D, enabling the body to utilize calcium effectively. Without sufficient magnesium, calcium cannot effectively strengthen bones. Brazil nuts contain a significant amount of magnesium, which can help prevent age-related bone loss.
Phosphorus pairs with calcium to create hydroxyapatite crystals, which form the mineral matrix of your bones. Brazil nuts contain more phosphorus than almonds or walnuts. This mineral pairing forms denser and stronger bones that are less likely to fracture.
Zinc plays a crucial role in driving collagen synthesis, thereby forming a flexible framework for bones. The protein support gives bones resilience to forces. Brazil nuts have a higher concentration of zinc than nearly any nut. The zinc helps support the ongoing remodeling of bones throughout your life.
Trace minerals, such as copper, help support the connective tissues around the individual bones of your body. Copper helps support the ligaments that anchor the bones together at the joints in your body. Copper helps prevent the degradation of the tendons surrounding joints, which provide stability at the joint itself. All of this mineral protection keeps your skeletal system strong.
For optimal bone health, consume one to two Brazil nuts daily. For added benefits, consider pairing these nuts with a calcium-rich food, such as yogurt. Limit consumption to no more than three Brazil nuts daily to avoid selenium toxicity. This systematic consumption can contribute to lifelong support for your skeleton.
Read the full article: Top 10 Benefits Brazil Nuts Provide
