Ah, Brazil nuts. These magnificent seeds. But don't let the name fool you! They do not only grow on trees present in Brazil! But in many parts of South America - in the Amazon.
They are much larger than hazelnuts or almonds, and these nuts - particularly delicious - are provided with a plethora of nutrients, including the one that interests us today: Selenium!
Contents
Brazil Nuts: A Source of Selenium, What Are the Benefits?. 1
What Are The Benefits Of Selenium?. 1
What Is The Recommended Selenium Intake For An Adult?. 2
What Are The Signs Of Selenium Deficiency?. 2
Variation in Selenium Content 2
Are There Any Risks Associated With Too Much Selenium?. 3
Special Precautions with Brazil Nuts?. 3
What is Selenium?
Selenium is an all-purpose trace element! It is a trace element naturally present in soils, water and certain foods (plants, fish, etc.).
Plants absorb Selenium through their root systems and redistribute it in their fruits. Fruits that are subsequently consumed by animals, including humans.
What Are The Benefits Of Selenium?
The Importance of Selenium for Optimal Health
Selenium is essential for optimal health and better performance and is necessary for several metabolic processes.
Selenium is a Powerful Antioxidant
Indeed, the main interest of Selenium lies in its powerful antioxidant properties. Faculties that allow the body to prevent cellular damage linked to free radicals. Through this antioxidant role, Selenium preserves fertility, helps reduce the risk of cancer and delays the body's natural aging process.
Selenium's Role in Enzyme Activity: Glutathione Peroxidase
Note that one of its most valuable roles is as a cofactor (in synergy with vitamin E) of an extremely important enzyme in the body which has a huge recognized antioxidant, cerebral and cellular protective impact: Glutathione peroxidase.
Selenium's Contribution to Immune Function and Thyroid Health
In addition, Selenium is a leading player in supporting the immune system (Selenium would also have the power to prevent the mutation of viruses) and ensures good thyroid function (an important element on this side) as well as cerebral.
Selenium's Role in Heart Health and Joint Wellness
Selenium also plays an important role in preventing heart disease and reducing the risk of joint inflammation and pain.
Selenium's Benefits for Athletes
For the athlete, Selenium is important during any particularly intense training phase or with a lot of volume. It also acts against stress or anxiety during exercise.
Selenium's Impact on Skin, Nails, and Toxin Reduction
Finally, Selenium is also highly beneficial for skin and nails and also reduces heavy metal toxicity.
What Is The Recommended Selenium Intake For An Adult?
The recommended nutritional intake for adults is 50 to 200 mcg of Selenium, depending on gender and physical condition. An athlete, for example, has a much greater need for Selenium than a sedentary person (this accounts for the majority of vitamins and minerals).
What Are The Signs Of Selenium Deficiency?
Selenium deficiencies are rare and occur primarily in children, the elderly, and the sportsman.
A chronic lack of Selenium affects thyroid function, leads to various diseases (cardiac and mental) and damages immunity. Other symptoms may include muscle weakness, chronic muscle pain, general fatigue, etc.
Brazil Nuts and Selenium!
In the world of nutrition, Brazil nuts are well known for being the food richest in Selenium, a trace mineral that tends to be extremely scarce in our Western diets due to low levels of Selenium in our soils and our sometimes "doubtful" food intake.
The Brazil nut is an abundant source of Selenium; a single nut can provide up to 200 mcg, although generally, it is between 50 to 90 mcg of Selenium. It is, so to speak, the best possible source of Selenium in the diet.
Just one Brazil nut can provide all the Selenium you need for the day.
To compare, you need to eat 100g of tuna to get about 60 mcg of Selenium.
Finally, last point, as always, it should be noted that solid food sources are always preferable to supplementation in order to improve your diet and health.
Variation in Selenium Content
Studies have measured the selenium content of Brazil nuts and found considerable variation, with average levels varying between 6 mcg and 2560 mcg per 100g! In the same batch!
Indeed, the concentration of Selenium in Brazil nuts is highly dependent on the selenium concentration in the soil and the tree's ability to absorb it.
It depends on a wide variety of factors, including the chemical form of Selenium in different soils in the Amazon, the rain's intensity, the tree's genetics, and even the position of the nut in the tree.
It is, therefore, necessary to pay attention to the origin as well as to the conservation of these nuts. Prefer those from eastern Brazil. Also, if you can, those from any other remote geographical regions of the Amazon (e.g. China).
Buy them with the skin on and store them in the fridge to preserve their antioxidant powers and high selenium content.
Are There Any Risks Associated With Too Much Selenium?
High selenium blood levels can lead to selenosis, gastrointestinal upset, hair loss, white spots on and breakage of nails, fatigue, and irritability.
Special Precautions with Brazil Nuts?
Eating too many of these nuts over time can lead to poisoning. Indeed, if you ingest more than 1000 mcg of Selenium - which represents about ten nuts - in one day, it is time to calm down!
A major problem is because of the relative ease with which human beings stuff themselves with nuts and oilseeds! Don't hide it! But the assumption that that handful of Brazil nuts eaten once or twice a week is going to kill you is wrong. But don't throw your nuts in the trash! Eat one or two nuts a day, then stop. Just avoid excessive nibbling.
Visit the ADNOOR website for the best Premium Long Grain Sella Rice, Long-Grain Basmati Rice, Brown Super Kernel Basmati Rice, nuts, seeds, and dried fruits. We take pride in saying that we are the wholesale suppliers of rice and dry fruits in Canada and have been the importers, exporters, wholesalers, distributors, and co-packers of various nuts and grains in Canada for the last 25 years. So, without wasting time, visit our website and order what you need.
No comments yet