Brazilian nuts - a daily dose of selenium? Health properties of Brazilian nuts

Brazil nuts are one of the most valuable nuts in terms of nutritional value, as well as an invaluable source of selenium - an element of great importance for health. They are famous for their unique composition and numerous health benefits, which makes them a popular component of a healthy diet. In this article we will discuss why it is worth consuming them, how much calories they provide and what health benefits we can count on thanks to their regular consumption.

Brazilian nuts - Discover their wealth of health properties

Brazil nuts are not only tasty, but also constitute a real treasury of valuable nutrients. Consuming them regularly brings benefits for many systems and organs of the body. First of all, they are rich in healthy fats, proteins and minerals that support the body's functioning at different levels. These nuts are characterized by a high content of omega-3 and omega-6 fatty acids, which have a beneficial effect on the health of cardiovascular system. Regular consumption of these nuts can reduce the level of "bad" LDL cholesterol, and thus support protection against atherosclerosis and heart disease. In addition, Brazilian nuts provide fiber, which supports digestion and regulates intestinal work. Among other beneficial ingredients, it is worth mentioning B vitamins that play an important role in energy metabolism and tissue regeneration, as well as vitamin E, a strong antioxidant protecting cells against oxidative stress.

Brazilian nuts as a source of selenium - role and importance for the body

Selenium is one of the most famous components of Brazil's nuts. It is a trace element that plays an important role in the functioning of the immune system, as well as in protection against oxidative stress. Selenium is necessary for the proper functioning of the thyroid gland and the production of thyroid hormones, which has a direct impact on the metabolism and regulation of energy processes in the body. The consumption of only two Brazilian nuts per day can provide a full daily dose of selenium, which makes them one of the richest sources of this element. Selenium deficiencies can lead to weakening of the immune system, thyroid disorders and fertility problems, so it's worth taking care of regularly supplying this ingredient in the diet.

The caloric content of Brazilian nuts - how many calories do they contain?

Brazil nuts, like most nuts, are characterized by high calorie. There are about 650-670 kcal in 100 grams, which means that they are energetic food. For this reason, they should be consumed in moderation, especially by people who care about the line or control of body weight. However, despite the high caloric content, Brazilian nuts provide the body with healthy fats that are important for the proper functioning of the brain, heart and nervous system. It is worth remembering that their nutritional values ​​compensate for caloric content, as long as they are consumed in the right quantities.

Nutritional values ​​of Brazilian nuts - nutrients that provide

Brazil nuts provide the body not only fat and selenium, but also other valuable nutrients:

• Fiber - supports the digestive system, prevents constipation and supports bowel health.
• Protein - It is an important building block of tissues necessary for regeneration and muscle growth.
• Magnesium - an element that supports the functioning of the nervous and muscular systems and regulates blood sugar levels.
• Potassium -helps in maintaining water and electrolyte balance and supports heart health.
• Phosphorus - He participates in bone and teeth mineralization processes, affects the production of energy in cells.

Health properties of Brazilian nuts - benefits for the body

Brazil nuts are widely used in the diet of people who want to take care of their health. Regular consumption can bring many benefits:

1. Improving heart health -Thanks to the content of fatty acids and antioxidants, these nuts support the health of the cardiovascular system.
2. Supporting thyroid work - Selenium contained in nuts is necessary for the correct function of the thyroid gland, which translates into healthy metabolism.
3. Strengthening immunity - The high content of antioxidants and selenium supports the functioning of the immune system.
4. Protection against oxidative stress - Thanks to the presence of vitamin E, Brazil nuts protect cells against damage caused by free radicals.

Summary

Brazil nuts are an extremely valuable component of a diet, rich in selenium, healthy fats, protein, fiber and numerous minerals such as magnesium or potassium. Regular consumption of these nuts can bring many health benefits, such as improving the work of the cardiovascular system, thyroid support, strengthening of immunity and protection against oxidative stress. However, due to the high content of selenium and caloric content, it is recommended to consume Brazilian nuts in moderation - a few nuts a day are enough to enjoy their healthy properties. These nuts are a great addition to a healthy diet, especially for people who care about the right amount of antioxidants and microelements in their menu.

Sources:

Kowalska, M., "Selenium and his role in human health," Polish Archives of Internal Medicine, 2021. Nowak, J., "Brazilian nuts - health benefits," Diet and Health, 2020. Smith, A. et al., "The Impact of Brazil Nuts on Selenium Status and Oxidative Stress Markers," Nutrition Journal, 2021.