Are you feeling a bit peckish and looking for a snack that will be easier on your upset tummy? Perhaps reaching for a handful of Brazil nuts may be just the thing that your stressed gut needs, at least according to a study published in the Journal of Nutrition from the Federal University of Viçosa (UFV) in Brazil. This study suggests that snacking on a few Brazil nuts every day can make a difference in gut health.
Investigating Brazil nut consumption
This study investigated the effects of consuming Brazil nuts on 46 overweight or obese women and found associated improvements in intestinal impermeability (leaky gut) and inflammation (a biomarker of biological stress).
“Regular intake of Brazil nuts can be a promising complementary dietary strategy for controlling low-grade inflammation and improving intestinal permeability in women with overweight/obesity undergoing energy-restricted treatment,” write the researchers.
The participants were split into two groups, in which over eight weeks they both followed calorie-controlled diets. There was one dietary difference, one of the groups snacked on two Brazil nuts every day, and the other group was a control group that did not have any.
While both groups lost similar amounts of weight during the study, obesity tends to put extra stress on the body which leads to increased inflammation and increases the risk of a variety of related health issues. However, this study suggests that Brazil nuts might help with this.
Selenium
When examining the biomarkers significant evidence was seen in the group eating Brazil nuts of lower inflammation compared to the control group. There were also signs that the nut group had experienced improved intestinal permeability, compared to the control group. This may be due to the selenium content which contributes to a number of health benefits such as serving as an antioxidant to protect cells, as well as reducing wear and tear.
“Selenium plays a crucial role in controlling the inflammatory response by mediating the crosstalk between oxidative stress pathways,” noted the researchers.
Additional research required
Although these findings are promising in showing a simple way to support health, this study was not without limitations such as its small size and lack of diversity. Additional research will be required to confirm these links.
It’s worth mentioning that other research has also shown that Brazil nuts are associated with a reduction in blood pressure and reduced levels of high cholesterol.
Conclusions
“Our findings highlighted the selenium-dependent effect of Brazil nut consumption and its positive impact on inflammation control and intestinal health,” concluded the researchers.
Moderation is key
However, it is important to remember that too much of anything, even if it is good for you, can have the opposite effect. Selenium is no exception to this rule, too much selenium can have toxic effects on the body. Perhaps it may be best to enjoy Brazil nuts in moderation.
This study suggests that you only need to snack on one of two Brazil nuts a day to get the benefits. However, we encourage you to have a conversation with your primary caregiver before making any changes to your diet.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
This article was written by T.J.W. at the WHN News Desk
Benefits of Brazil Nuts for High Cholesterol – WorldHealth.net
https://www.sciencedirect.com/science/article/pii/S0022316624003973
UFV – Federal University of Viçosa
