Brazil nut, a source of nutrients that helps strengthen defenses

One delicious nut that can be eaten raw or mixed into different preparations is the Brazil nut, which is considered a complete food rich in protein, minerals, fiber, and antioxidant and anti-inflammatory compounds.

Coming from the Bertholletia excelsa tree, the Brazil nut is native to South America, specifically Brazil, Peru, Colombia, Venezuela, and Ecuador.

This tiny seed contains large amounts of nutrients like selenium, magnesium, phosphorus, zinc and vitamins of the B and E complex, points out Tua Sauda.

The main benefits of consuming Brazil nuts are that it strengthens the immune system and reduces inflammation.

Helps strengthen the immune system

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Because it contains selenium, provides zinc and vitamin E, and because of its anti-inflammatory abilities, Brazil nuts help strengthen the immune system.

Selenium is an essential trace element that is important for the immune system, thyroid gland, and cell growth. It also prevents cancer, infections, infertility, pregnancy, heart disease and mood disorders.

Studies indicate that Brazil nuts contain more of this mineral than any other nuts. According to Healthline, Brazil walnuts provide 175% of the required amount of this mineral.

Consuming Brazil nuts is a good source for maintaining or increasing selenium intake; Even eating two Brazil nuts per day would be equivalent to taking a selenium supplement.

Helps reduce inflammation

Brazil nuts contain antioxidants and inflammation-fighting components.
Credit: Adriano Gaddini | pixabay

Brazil nuts are rich in antioxidants, which are essential to combat the effects of free radicals that cause inflammation.

Selenium increases the production of an enzyme called glutathione peroxidase, which helps reduce inflammation and prevent damage caused by oxidative stress.

According to a study cited by the headline, consuming 4 or 10 walnuts, respectively, significantly reduced the amount of inflammatory markers.

While follow-up studies found that once people stopped eating Brazil nuts, these measures returned to their original levels.

Experts agree that adequate dietary intake can create an anti-inflammatory environment.

Contraindications to eating Brazil nuts

Like any food, Brazil nuts should be consumed in moderation without overdoing it.

For reference, about 50 average-sized Brazil nuts are equivalent to 5,000 mcg of selenium, which can cause toxic effects on the body.

Excessive consumption of Brazil nuts can cause selenosis which triggers respiratory problems, heart attacks and kidney failure. High levels of selenium are related to a higher risk of diabetes and prostate cancer.

The recommended daily dose of selenium for adults is 400 mcg per day, so consuming one or three Brazil nuts per day will be sufficient.

keep reading:

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