Nuts such as cashews, almonds, walnuts, peanuts, hazelnuts and pistachios are very common, known for their unique benefits and widely used all over the world. One of these nuts that provide a lot of benefits but are not very popular is the braille nuts, probably because they are very expensive.
Brazil nuts are a rich source of selenium, an essential nutrient linked to cancer prevention, and according to several studies, eating one or two Brazil nuts a day can significantly reduce the risk of cancer, according to a report published on the “Times of India” website.
The link between selenium and cancer
There has been a number of research linking selenium to the prevention of cancer, so it must be included in the diet in one form or another. Consuming an adequate amount of selenium may also prevent several types of cancers such as cancer of the brain, neck, liver, breast, esophagus, skin, prostate, colon, rectum, lung, bladder and blood .
Adequate levels of selenium in the body are also linked to better immune function, better infection-fighting outcomes, infertility, heart disease, and mood disorders.
Brazil nuts are a rich source of selenium and contain, on average, about 96 mcg per kernel. However, some Brazil nuts may contain up to 400 mcg per kernel, and the daily requirement of selenium for adults is 55 mcg.
In a study of 60 people, it was found that taking two Brazil nuts daily was as effective as taking a selenium supplement.
In another study, eating Brazil nuts containing about 290 micrograms of selenium daily for 8 weeks significantly increased levels of HDL (“good” cholesterol (HDL) In the body.
Brazil nuts are rich in selenium
Besides selenium, Brazil nuts contain more magnesium, phosphorous, copper, and zinc than other nuts. They are also an excellent source of heart-healthy fats. Food items like fish, chicken, mushrooms, etc. also contain selenium, but in smaller amounts compared to Brazil nuts.
It is worth noting that you should consult your doctor or nutritionist before adding Brazil nuts to your diet, as eating large amounts of Brazil nuts can increase the concentration of selenium in the body, which may pose a number of health risks.