The understated Brazil nut may not be the first nut that comes to mind concerning health benefits. It instead goes unnoticed of the positive impacts it may have on reducing oxidative stress and improving cardiovascular health.
Along as a protein alternative, Brazil nuts in particular tend to be a good source of magnesium and selenium. One serving of Brazil nuts has 26% of the recommended daily intake for magnesium. Extremely high concentrations of selenium were found in Brazil nut tissue where consumption of one Brazil nut seed can meet the recommended daily intake. And while it is not recommended to have more than 30 grams, or 6 Brazil nuts, per day, there is no relevance that selenium found in Brazil nuts will have a negative affect on other healthy nutrients consumed. Instead in order to avoid selenium toxicity it is recommended to not exceed 90 grams of Brazil nuts per day.
Selenium deficiency is linked to inflammation and chronic cytokine activity which may lead to tissue damage, fibrosis, and organ dysfunction. Lack of selenium can also indicate abnormal calcium deposition, heart and muscle weakness, and an increased risk of plaque in the arteries. Unfortunately there may be as many as one billion who are deficient in selenium, putting them at a health risk.
With proper moderation of intake levels, selenium from Brazil nuts can provide improvement in cardiovascular health and increased glutathione peroxidase activity, which is a huge plus! Glutathione peroxidase activity also has associations with modulating neurodegenerative conditions such as Parkinson’s and Alzheimer’s. Increases in glutathione peroxidase activity can also prevent oxidative stress, support antioxidant enzyme systems, and possibly result in decreases in tumor growth.
A study involving monitoring the mammary tumor growth in mice after the mice developed palpable lesions noted there was a reduction in tumor volume as early as 13 days into the study in comparison to mice who had not been increasing an intake of selenium in their diets. The mice were given cancer cells via tumor inoculation, a process where cancer cells are injected into the mice to see how they are affected. They were then supplemented diets with selenium and Brazil nuts after inoculation, and mass improvements in their health were noted. By 15 days, significant suppression of any cancer cell growth had occurred, with full confirmation of the efficacy in selenium intake by day 16. It was recommended to conduct a consistent dosage for at least 28 days for the best results. And it was overall noted that organic Se-supplemented diets showed efficacy in suppressing tumor growth. The study found overall that glutathione peroxidase activity from selenium intake can have correlations to tumor growth suppression in breast cancer cells!
Brazil nuts in particular are said to contain selenomethionine, or SeMet, which is an amino acid that is an organic form of selenium. Selenomethionine has involvement in preventing the development of thyroid issues, cancer, and cardiovascular issues. It may even play a role in preventing Alzheimer’s! Selenomethionine has been observed to have antioxidant activity in blood plasma and has also induced apoptosis by suppressing cancer cell proteins and cancer cell growth. Selenium is critical for cellular functions, maintenance of homeostasis, regulating immunity functions, and preventing DNA damage. Fortunately, consumption of Brazil nuts may increase selenium blood levels to aid in these functions!
The importance of selenium’s role in our blood cannot be understated when 60% of selenium in our blood takes the form of glutathione peroxidase, which aids in antioxidant defenses. In fact, Brazil nuts also contain Vitamin E, which can enhance antioxidant defense mechanisms in living organisms when interacting with selenium! Consumption of Brazil nuts over the course of 3 months also was noted to reduce oxidative stress in hemodialysis patients and had a decrease in LDL oxidation in hypertensive and hyperlipidemic patients.
Not only do Brazil nuts have antioxidant benefits, they contain polyunsaturated fatty acid, which may affect glutathione peroxidase activity, as noted in a study where women consumed Brazil nuts for 8 weeks had improvement in red blood cell activity! In another study involving consumption of nuts over the course of 16 weeks, it was noted that participants demonstrated significantly lower body fat percentage, higher adiponectin, and lower diastolic blood pressure. Even in short term studies the effects of Brazil nuts can be seen!
Another study noted that consumption of Brazil nuts for 2 months can decrease oxidized cholesterol, which is LDL cholesterol that produces inflammation and plaque buildup in our arteries. It was observed that a total decrease in cholesterol and blood glucose levels had occurred from consuming Brazil nuts. In a different study, it was noted that consumption of 50 – 100 grams of Brazil nuts may significantly decrease LDL and total cholesterol in hyperlipidemic patients and patients with no health concerns. Improvements in cardiovascular health may be due to a decrease in inflammatory processes, apoptosis, and reduction in oxidative stress. Selenium in Brazil nuts can even modulate chronic inflammation related diseases and might even have antihypertensive effects!
Overall, Brazil nuts are a great choice for your heart, your mind, and your soul.
They also taste fantastic as a standalone food!
