Brazil Nuts - Nature's Selenium Superstar
Brazil nuts are a type of nut that comes from the Brazil nut tree (Bertholletia excelsa), which is native to the Amazon rainforest in South America. These nuts are known for their large size, rich flavor, and high nutritional content. One of the key nutritional elements found in Brazil nuts is selenium.
Selenium is an essential trace element that plays a crucial role in various physiological processes in the human body. It is an important component of selenoproteins, which have antioxidant properties and are involved in functions such as thyroid hormone metabolism, immune system function, and DNA synthesis.
One A Day
While selenium is essential for health, it's important not to consume excessive amounts, as high levels of selenium can be toxic. The recommended daily intake for selenium is around 55 micrograms for adults. Though selenium levels vary according to where the nut is grown and harvested, the research reflects that one nut a day can provide the recommended daily intake.
In addition to selenium, Brazil nuts also provide other nutrients such as healthy fats, protein, fiber, and various vitamins and minerals. Including a variety of nuts in your diet, including Brazil nuts, can contribute to a well-rounded and nutritious eating pattern.
Selenium's role in health
Selenium is an essential trace element that plays a vital role in various physiological functions in the human body. Some of the key benefits of selenium include:
Antioxidant Protection:
Selenium has antioxidant properties that help protect cells from damage caused by free radicals, which can lead to oxidative stress and contribute to chronic diseases and aging.
Thyroid Function: Selenium is crucial for the proper functioning of the thyroid gland. It is an essential component of enzymes involved in the conversion of thyroxine (T4) to triiodothyronine (T3), which are the active forms of thyroid hormones. These hormones play a key role in regulating metabolism.
Immune System Support: Selenium is known to enhance the immune system by promoting the production of white blood cells and supporting their function. It helps the body mount an effective defense against infections and illnesses.
Cancer Prevention: Some studies suggest that selenium may have a role in preventing certain types of cancer. Antioxidant properties, along with other mechanisms, are thought to contribute to selenium's potential anti-cancer effects. However, more research is needed to establish definitive links.
Heart Health: Selenium has been associated with cardiovascular health. It may help reduce inflammation, improve blood vessel function, and contribute to overall heart health.
Cognitive Function: Selenium is believed to play a role in maintaining cognitive function and preventing cognitive decline. It is involved in the protection of brain cells from oxidative stress, which is a factor in neurodegenerative conditions.
Taking a selenium supplement in most situations is unnecessary and should be carefully considered. Consuming too much selenium can cause nausea, diarrhea, hair loss, and in severe cases, neurological issues. Brazil nuts are not the only sources of selenium. Fish, poultry, eggs, and whole grains are good dietary sources of selenium and a much safer option than supplementation.
We buy our Brazil nuts from our local Costco. A bag lasts us a couple months at one nut a day. I personally think they are delicious nuts but resist the urge to snack away! A brazil nut a day keeps selenium deficiency at bay. Hehe!
Alrighty friends, until next time. Blessings and wholeness to you and yours.