Brazil nut; It is a tree nut native to the Amazon rainforest in Brazil, Bolivia, and Peru. It has a smooth, oily texture and nutty flavor, available raw or white.
This nut is energy-dense, extremely nutritious and one of the most concentrated sources of the mineral selenium.
Eating brazil nutsIt provides many benefits to our body, including regulating the thyroid gland, reducing inflammation, supporting the heart, brain and immune system.
In this text "What is Brazil nut", "How many calories of Brazil nut", "How to use Brazil nut", "What is Brazil nut good for", "What are the benefits and harms of Brazil nut" topics will be discussed.
Nutritional Value of Brazil Nut
It is very nutritious and energy-intensive. 28 grams Brazil nut nutritional content is as follows:
Calories: 187
Protein: 4.1 grams
Fat: 19 grams
Carbs: 3,3 grams
Fiber: 2,1 grams
Selenium: 988% of the Reference Daily Intake (RDI)
Copper: 55% of the RDI
Magnesium: 33%
Phosphorus: 30% of the RDI
Manganese: 17% of the RDI
Zinc: 10,5% of the RDI
Thiamine: 16% of the RDI
Vitamin E: 11% of the RDI
Brazil nut selenium amount higher than other nuts. Additionally, they have higher concentrations of magnesium, copper, and zinc than most other nuts, although the exact amounts of these nutrients can vary depending on climate and soil.
It is also an excellent source of healthy fats. 36% of the oils in its content, stated to be beneficial for heart healthpolyunsaturated fat acids.
What Are the Benefits of Brazil Nuts?
Rich in selenium
Brazil nut It is a rich source of selenium.Seleniumis a trace element that is vital for the proper functioning of our body. It is important for the thyroid, affects the immune system and cell development.
Supports thyroid function
The thyroid is a small butterfly-shaped gland that lies in our throat. It secretes some hormones necessary for growth, metabolism and regulation of body temperature.
Thyroid tissue has the highest concentration of selenium becausethyroid hormone It contains proteins that are necessary for the production of T3 as well as protect the thyroid from damage.
Low selenium intake can lead to cellular damage, decreased thyroid activity, and such as Hashimoto's thyroiditis and Graves' disease.autoimmune diseases why could it be. It also increases the risk of thyroid cancer.
That's why it's important to get enough selenium. Just once a day Brazil Nut, It provides enough selenium to maintain proper thyroid function.
In addition to providing proper thyroid function, selenium also improves symptoms in people with thyroid disorders.
Hashimoto's thyroiditis is an autoimmune disease in which the thyroid tissue is gradually destroyed, leading to hypothyroidism and a range of symptoms such as fatigue, weight gain, and colds.
Several reviews have found that supplementing with selenium can improve immune function and mood in people with Hashimoto's thyroiditis.
Graves' disease, on the other hand, is a thyroid disease in which excess thyroid hormone is produced, causing symptoms such as weight loss, weakness, sleep problems and puffy eyes.
Studies have shown that supplementation with selenium can improve thyroid function and delay the progression of some symptoms in people with this disease.
Use of Brazil nuts As a source of selenium, it has not been studied specifically in people with thyroiditis or Graves' disease. However, it is stated that it is beneficial for these ailments because it provides selenium.
Reduces inflammation
Brazil nutsubstances that help keep cells healthyantioxidants is rich in It does this by fighting damage caused by reactive molecules called free radicals.
Brazil nut It contains many antioxidants, including selenium, vitamin E, gallic acid, and phenols such as ellagic acid.
Selenium raises the levels of an enzyme known as glutathione peroxidase (GPx) that helps reduce inflammation and protect our bodies from oxidative stress.
This means an imbalance of antioxidants and free radicals that can cause cellular damage.
Good for the heart
Brazil nutIt contains heart-healthy fatty acids such as polyunsaturated fats, all of which are rich in antioxidants, minerals, and fiber that can help reduce the risk of heart disease.
Good for the brain
Brazil nutContains ellagic acid and selenium, both of which can benefit the brain. Ellagic acid is a polyphenol in this nut.
It has both antioxidant and anti-inflammatory properties that can have protective and antidepressant effects on the brain.
Selenium also plays a role in brain health by acting as an antioxidant. In one study, older adults with mental disorders were Brazil nut they ate.
In addition to increased selenium levels, there was also an improvement in verbal fluency and mental functions.
Low selenium levels are associated with neurodegenerative diseases such as Alzheimer's and Parkinson's, so ensuring adequate intake is important.
It regulates the mood
Richest food source of selenium Brazil nutis Selenium has been scientifically proven to improve mood and prevent depression.
Conducted by the Department of Psychology at Swansea University in Wales and in Biological Psychiatry A published study looked at the effects of selenium on depression, anxiety, and mood.
This study looked at 100 volunteers given either a placebo or 50 micrograms of selenium daily and completed a "Mood Statistics Profile" questionnaire three times over five weeks.
After five weeks of selenium treatment, the results showed that the lower the amount of selenium consumed, the more reports of anxiety, depression and fatigue.
Serotonin plays a key role in regulating mood. This feel-good brain chemical not only helps regulate mood but also has positive effects on sleep and appetite.
Research at the University of Barcelona, Brazil nutfound that people had higher levels of serotonin metabolites after consumption of nuts, including almonds and walnuts.
Has anticancer properties
Brazil nutIt is on the list of cancer-fighting foods due to its high levels of ellagic acid and selenium. Ellagic acid is also antimutagenic and anti-carcinogenic.
In addition, selenium, an essential biological trace element, has been shown to reduce and prevent cancer incidence.
Many health professionals believe there is a possible link between having toxic levels of mercury in the body and the incidence of cancer, and some studies confirm this.
Some animal studies show that selenium may help lower toxic mercury levels, which may further help fight cancer.
Helps to lose weight
Brazil nutIt is rich in fiber, which can make you feel full. These nuts are also rich in arginine, an amino acid that can aid weight loss by promoting increased energy expenditure and fat burning.
Brazil nutSelenium is involved in many metabolic processes. It makes the metabolism work efficiently and this helps to burn maximum calories.
Strengthens immunity
Brazil nutThe selenium in it carries messages from different immune cells that coordinate the correct immune response. Without selenium, this may not be as effective.
Brazil nutZinc, another mineral in it, also strengthens immunity and destroys pathogens.
Helps digestion
Brazil nut It is a source of both soluble and insoluble fiber. Soluble fiber attracts water, gels and slows digestion. Insoluble fiber adds bulk to stool and helps food pass through the stomach and intestines.
Increases testosterone levels
Studies have confirmed a correlation between selenium, zinc and testosterone. It has also been found that infertile men have lower selenium levels.
Brazil nutSelenium plays a role in hormone health. Selenium supplementation was found to improve sperm count and sperm motility. This nut can also help treat erectile dysfunction.
Helps treat acne
Brazil nutThe selenium in it increases the elasticity of the skin, relieves redness and inflammation. The mineral also neutralizes acne-causing free radicals. glutathione It also helps in its formation.
What Are the Harms of Brazil Nuts?
Brazil nutIt offers some impressive health benefits, but eating too much is harmful. Approx 50 pieces, average size Brazil nutIt contains 5.000 mcg of selenium, which can cause toxicity.
This dangerous condition is known as selenosis and causes respiratory problems, heart attack and kidney failure.
Daily Brazil nut It is important to limit its consumption. The upper level of selenium intake in adults is 400 mcg per day. Therefore, it is necessary not to eat too much and to check the food labels for selenium content.
Brazil nut May cause allergies in people with nut allergies. Symptoms include vomiting and swelling.
How much should a Brazil nut be eaten?
One to three times a day to avoid taking too much selenium Brazil nutshould not exceed. Also, if you have a nut allergy, Brazil nutnor may you be allergic.
As a result;
Brazil nutIt is the most important nutrient source for selenium, an essential nutrient for optimal health.
Although commonly classified as a nut, Brazil nut is actually found in the Amazon. 60 meters one of the largest trees growing to height brazil nut treeseeds obtained from
Benefits of Brazil Nuts it is impressive. These nuts can help fight inflammation, fight cancer, positively affect mood, improve heart health, and control thyroid health.
Brazil nut It's important not to overdo it, because the high selenium content puts a strain on the body and can be harmful.
