I am going to recommend consuming on Brazil nut every day: why? Because one Brazil is rich in Selenium and just one nut contains approximately 70-90 microgram of selenium. The daily value of selenium we need is about 55 micrograms and one nut will get you covered preventing deficiency.
What is selenium? It is an essential mineral and many people are deficient. There are estimates that between half a million and a billion people across the world suffer from selenium deficiency. It usually gets less attention than its big brothers iron, iodine or zinc, but neither human beings nor animals can do without it.
Selenium is a trace mineral that plants absorb from the soil. Unfortunately, selenium is not evenly distributed across the world and often the main problem is how much selenium plant can absorb. The other problem of selenium, and many other trace minerals, is that when we fertilize the soil with conventional fertilizers, selenium is not replenished leading to further reduction over and over.
Selenium and its powerful antioxidant properties
It preventions free-radical oxidative damage. Things like smoking, alcohol use, and stress can cause an excess of free radicals. This leads to oxidative stress, which damages healthy cells. Oxidative stress has been linked to chronic conditions like heart disease, Alzheimer’s, and cancer, as well as premature aging and the risk of stroke.
Because of its antioxidant properties, selenium may
- reduce your risk of certain cancers. This has been attributed to selenium’s ability to reduce DNA damage and oxidative stress. Some research suggests that supplementing with selenium may reduce side effects in people undergoing radiation therapy
- protect against heart disease
- boosts your immune system. This antioxidant helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.
it Is important for thyroid health
Selenium is important for the proper functioning of your thyroid gland. In fact, thyroid tissue contains a higher amount of selenium than any other organ in the human body. A healthy thyroid gland is important, as it regulates your metabolism and controls growth and development. Selenium deficiency has been associated with thyroid conditions like Hashimoto’s, a type of hypothyroidism in which the immune system attacks the thyroid gland.
What’s the problem?
Of all nuts, Brazil nuts contain the highest amount of phytic acid, and phytic acid binds minerals including selenium, zinc, magnesium, iron and calcium. So if you consume Brazil nuts, you needs to soak them in water overnight to get rid of the phytic acid. Because if you consume them raw, you will block the trace mineral from being absorbed by your body. You could consider roast them, but the excess heat will destroy sensitive vitamins such as vitamin E and the beneficial fatty acids in it.
Source of selenium
- Oysters: 238% of the DV in 3 ounces (85 grams)
- Brazil nuts: 174% of the DV in one nut (5 grams)
- Halibut: 171% of the DV in 6 ounces (159 grams)
- Yellowfin tuna: 167% of the DV in 3 ounces (85 grams)
- Eggs: 56% of the DV in 2 large eggs (100 grams)
- Sardines: 46% of the DV in 4 sardines (48 grams)
- Sunflower seeds: 27% of the DV in 1 ounce (28 grams)
- Chicken breast: 12% of the DV in 4 slices (84 grams)
- Shiitake mushrooms: 10% of the DV in 1 cup (97 grams)