A delicious nut that can be eaten raw or added to different preparations is the Brazil nut, considered a very complete food for containing proteins, minerals, fibers and antioxidant and anti-inflammatory compounds.
Coming from the Bertholletia excelsa tree, the Brazil nut is native to South America, it occurs especially in Brazil, Peru, Colombia, Venezuela and Ecuador.
This small seed has a large amount of nutrients such as selenium, magnesium, phosphorus, zinc and vitamins B and E complex, indicates Tua Saude.
Among the benefits of consuming Brazil nuts, it stands out that it strengthens the immune system and reduces inflammation.
Helps strengthen the immune system
Because it contains selenium, provides zinc and vitamin E, and because of its anti-inflammatory capabilities, Brazil nuts help strengthen the immune system.
Selenium is an essential trace element that is vital 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 nut. The Brazil nut provides 175% of the necessary amount of this mineral, according to Healthline
Consuming Brazil nuts is a good source to maintain or increase selenium intake; even eating two Brazil nuts per day would be equivalent to taking a selenium supplement.
Helps reduce inflammation
Brazil nuts are rich in antioxidants, 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 from oxidative stress.
Consuming 4 or 10 walnuts, respectively, significantly reduces the amount of inflammatory markers, according to a study cited by Headline.
While follow-up studies noted that once people stopped eating Brazil nuts, these measures returned to their original levels.
Specialists agree that adequate food consumption can generate an anti-inflammatory environment.
Contraindications to eating Brazil nuts
Like any food, the Brazil nut should be consumed in moderation without going into excess.
For reference, approximately 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 that 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 would be sufficient.
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