Are you a vegan looking for a natural source of selenium to support your thyroid health?
Look no further than Brazil nuts!
These delicious nuts are packed with selenium, an essential mineral that is important for thyroid function, heart health, and even hair, skin, and nails.
While there are other vegan sources of selenium, none compare to the high levels found in Brazil nuts.
However, it’s important to consume them in moderation as too much selenium can be harmful.
In this article, we’ll explore the benefits of Brazil nuts for vegans and how to incorporate them into your diet for optimal health.
Why Are Brazil Nuts Good For Vegans
Brazil nuts are an excellent source of selenium, a mineral that is essential for thyroid function and overall health. While selenium can be found in other plant-based foods like whole grains and legumes, Brazil nuts contain the highest levels of this important mineral.
Selenium is important for thyroid health because it helps to regulate hormone production. A deficiency in selenium has been linked to lower levels of thyroid hormones, which can lead to hypothyroidism. This condition can cause fatigue, weight gain, and other health problems.
In addition to supporting thyroid health, selenium is also an antioxidant that helps to combat inflammation. Brazil nuts contain ellagic acid, an antioxidant that acts as an anti-inflammatory agent. This can help to reduce the risk of developing inflammatory diseases or disorders.
Brazil nuts are also a good source of zinc, which works together with selenium to boost its anti-inflammatory properties. This makes them a great addition to any vegan diet, especially for those looking to support their overall health and well-being.
What Is Selenium And Why Is It Important For Vegans?
Selenium is a mineral that is essential for overall health, and it plays a particularly important role in the diets of vegans. This mineral is important for thyroid function, which is crucial for regulating metabolism and maintaining energy levels. Selenium also acts as an antioxidant in the body, helping to combat inflammation and reduce the risk of developing chronic diseases.
For vegans, it can be challenging to get enough selenium in the diet since many of the richest sources of this mineral are animal-based foods. However, Brazil nuts are an excellent source of selenium and are a great addition to a vegan diet. Just two Brazil nuts a day can provide over 100% of the recommended daily intake of selenium.
Selenium is also important for immune function, as it helps to support the body’s defenses against infections and illnesses. It has been shown to have anti-viral properties and may help to reduce the severity of certain viral infections.
In addition to supporting thyroid health and immune function, selenium may also have a role in reducing the risk of certain types of cancer. Studies have shown that individuals with higher levels of selenium in their diets have a lower risk of developing certain types of cancer, including prostate, lung, and colorectal cancer.
The Benefits Of Brazil Nuts For Thyroid Health
Brazil nuts are particularly beneficial for thyroid health due to their high levels of selenium. The thyroid gland requires selenium to produce hormones that regulate growth, metabolism, and body temperature. Without enough selenium, the thyroid gland can become damaged, leading to reduced thyroid activity and autoimmune disorders like Hashimoto’s thyroiditis and Graves’ disease.
Studies have shown that low selenium intake can increase the risk of developing thyroid diseases. In fact, people with low selenium levels are more likely to have hypothyroidism, thyroiditis, and enlarged thyroid. However, consuming just one Brazil nut per day can provide enough selenium to support proper thyroid function.
In addition to supporting the production of thyroid hormones, Brazil nuts also contain other nutrients that are important for overall health. For example, they are high in monounsaturated fats, which can help to improve cholesterol levels and reduce the risk of heart disease. They also contain dietary fiber, which can help to lower blood cholesterol levels and reduce the risk of heart disease and stroke.
Brazil nuts are also a good source of magnesium and calcium, both of which are necessary for bone health. Magnesium plays an important role in bone density, and consuming more magnesium can lead to higher bone density. Additionally, the antioxidants in Brazil nuts, including selenium, can help to boost brain health and improve mood.
Brazil Nuts And Heart Health: What You Need To Know
Brazil nuts are a heart-healthy food that can help to reduce the risk of cardiovascular disease. They contain monounsaturated and polyunsaturated fats, which are healthy fats that can help to improve cholesterol levels. Consuming monounsaturated and polyunsaturated fats instead of saturated and trans fats has been shown to improve blood cholesterol levels, which lowers the risk of heart disease and stroke.
Brazil nuts also provide dietary fiber, which has been shown to improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity, and type 2 diabetes. In fact, a 2019 study showed that higher consumption of tree nuts decreased the risk of cardiovascular disease and heart attack among people living with diabetes.
Additionally, Brazil nuts are rich in magnesium, copper, and zinc, which are all necessary for heart health. Magnesium plays an important role in maintaining a healthy heartbeat and regulating blood pressure. Copper helps to maintain healthy blood vessels and supports the production of red blood cells. Zinc helps to improve circulation and supports healthy blood vessels.
Furthermore, Brazil nuts contain antioxidants such as vitamin E and phenols that can help to fight free radicals, reducing oxidative stress and inflammation in the body. Lowering inflammation can help to reduce the risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.
The Role Of Selenium In Hair, Skin, And Nails
Selenium is not only important for thyroid function and overall health, but it also plays a crucial role in maintaining healthy hair, skin, and nails. Hair, skin, and nail supplements often contain selenium in levels as high as 100 micrograms or more. However, too much selenium can lead to selenosis, which can result in nausea, fatigue, garlic breath, and the loss of hair, skin, and nails. In extreme cases, it can even result in cirrhosis of the liver, pulmonary edema, and death.
Recent evidence suggests that too much selenium may also increase cholesterol levels. The NHS recommends taking 350 micrograms or less a day of selenium supplements to avoid any harm. However, one study found that 200 micrograms a day of selenium supplements increased the risk of aggressive prostate cancer among men with high selenium levels. This has led researchers to suggest that men over 55 should avoid taking selenium supplements at doses that exceed the recommended dietary intake.
Despite the potential risks of consuming too much selenium, it is still an important mineral for maintaining healthy hair, skin, and nails. Selenium is an antioxidant that helps to protect cells from damage caused by free radicals. This can help to prevent premature aging and promote healthy hair growth.
Brazil nuts are an excellent source of selenium and can help to optimize levels of this important mineral in the body. In addition to supporting thyroid function and overall health, consuming Brazil nuts regularly can also help to maintain healthy hair, skin, and nails. However, it’s important to consume them in moderation to avoid consuming too much selenium.
Other vegan sources of selenium include animal products, brown rice, oatmeal, baked beans, sunflower seeds, and mushrooms. While these foods do contain selenium, they contain it in much lower quantities than Brazil nuts. Therefore, adding one daily Brazil nut to your plant-based diet can help you achieve the optimal amount of selenium along with these other foods.
How Much Selenium Do You Need And How Many Brazil Nuts Should You Eat?
The recommended daily allowance (RDA) for selenium is 55 micrograms for adults. One Brazil nut contains around 68 to 91 micrograms of selenium, which means that just one nut can provide 175% of the RDA for selenium. However, it is important to note that the amount of selenium in Brazil nuts can vary depending on the soil and water that the trees are grown in.
While Brazil nuts are an excellent source of selenium, it is important not to overdo it. The maximum amount of Brazil nuts you should eat per day is three, as consuming too much selenium can lead to toxicity. The upper limit for daily selenium intake is 400 micrograms per day, so it is important to factor in other sources of selenium in your diet, such as fish, chicken, eggs, and enriched pasta and bread.
For children, they need 30 micrograms of selenium daily. It is best to give them one Brazil nut every second day or 2-3 once a week. It’s important not to eat too many Brazil nuts at once, as this can lead to an overdose of selenium.
Other Vegan Sources Of Selenium To Consider
While Brazil nuts are the most well-known source of selenium, there are many other vegan-friendly foods that contain this important mineral. Whole grains like whole-wheat bread and pasta, oatmeal, and barley are all good sources of selenium. Legumes like green and brown lentils, soybeans, and pinto beans also contain selenium. Additionally, mushrooms and cashew nuts are good sources of selenium.
It’s important to note that the amount of selenium in plant-based foods can vary depending on the soil they were grown in. However, consuming a variety of these foods can help to ensure that you meet your daily selenium requirements. It’s also important to not rely solely on Brazil nuts for your selenium intake, as too much can lead to exceeding the upper limit intake. So, incorporating a variety of these other vegan sources of selenium into your diet can help you achieve optimal health and well-being.
