![\"\"](\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/brazil-nuts-benefits-1296x728-feature.jpg?w=1155&h=1528\")
<\/figure>\n1. Emball\u00e9 avec des nutriments<\/h2>\n
Les noix du Br\u00e9sil sont tr\u00e8s nutritives et riches en \u00e9nergie.<\/p>\n
Une portion de 1 once (28 grammes) de noix du Br\u00e9sil contient les nutriments suivants.<\/p>\n
- \n
- Calories:\u00a0<\/strong>187<\/li>\n
- Prot\u00e9ines :<\/strong>\u00a04,1 grammes<\/li>\n
- Graisse:<\/strong>\u00a019 grammes<\/li>\n
- Glucides<\/strong>: 3.3 grammes<\/li>\n
- Fibres<\/strong>: 2.1 grammes<\/li>\n
- S\u00e9l\u00e9nium<\/strong>: 988 % de l\u2019apport quotidien de r\u00e9f\u00e9rence (IDR)<\/li>\n
- Cuivre<\/strong>: 55% du RDI<\/li>\n
- Magn\u00e9sium<\/strong>: 33 % de la<\/li>\n
- Phosphore<\/strong>: 30% de l\u2019IDR<\/li>\n
- Mangan\u00e8se<\/strong>: 17% de l\u2019IDR<\/li>\n
- Zinc<\/strong>: 10,5% du RDI<\/li>\n
- Thiamine :\u00a0<\/strong>16 % de l\u2019IDR<\/li>\n
- Vitamine E :<\/strong>\u00a011 % de l\u2019IDR<\/li>\n<\/ul>\n
Les noix du Br\u00e9sil sont riches en s\u00e9l\u00e9nium, avec une seule noix contenant 96 mcg, ou 175% du RDI. La plupart des autres\u00a0noix\u00a0<\/strong>fournissent moins de 1 mcg, en moyenne.<\/p>\n
De plus, ils ont des concentrations plus \u00e9lev\u00e9es de magn\u00e9sium, de cuivre et de zinc que la plupart des autres noix, bien que les quantit\u00e9s exactes de ces nutriments puissent varier en fonction du climat et du sol.<\/p>\n
Enfin, les noix du Br\u00e9sil sont une excellente source de\u00a0graisses saines<\/strong>. En fait, 36% des graisses dans les noix du Br\u00e9sil sont 37% acides gras polyinsatur\u00e9s, un type de graisse qui a \u00e9t\u00e9 montr\u00e9 pour b\u00e9n\u00e9ficier \u00e0 la sant\u00e9 cardiaque.<\/p>\n
\n
SOMMAIRE<\/strong>\u00a0Les noix du Br\u00e9sil sont riches en \u00e9nergie et riches en graisses saines, en s\u00e9l\u00e9nium, magn\u00e9sium, cuivre, phosphore, mangan\u00e8se, thiamine et vitamine E.<\/p>\n<\/blockquote>\n
2. Riche en s\u00e9l\u00e9nium<\/h2>\n
Les noix du Br\u00e9sil sont une riche source de\u00a0s\u00e9l\u00e9nium<\/strong>. En fait, ils contiennent plus de ce min\u00e9ral que toute autre noix avec une moyenne de 96 mcg par noix. Cependant, certains emballent jusqu\u2019\u00e0 400 mcg par \u00e9crou.<\/p>\n
Le RDI pour le s\u00e9l\u00e9nium est 55 mcg par jour pour les adultes. Ainsi, la noix du Br\u00e9sil moyenne contient 175% de la quantit\u00e9 requise de ce min\u00e9ral.<\/p>\n
Le s\u00e9l\u00e9nium est un oligo-\u00e9l\u00e9ment vital pour le bon fonctionnement de votre corps. Il est essentiel pour votre thyro\u00efde et influence votre syst\u00e8me immunitaire et la croissance cellulaire.<\/p>\n
En effet, des niveaux plus \u00e9lev\u00e9s de s\u00e9l\u00e9nium ont \u00e9t\u00e9 li\u00e9s \u00e0 une fonction immunitaire am\u00e9lior\u00e9e et \u00e0 de meilleurs r\u00e9sultats pour le cancer, les infections, l\u2019infertilit\u00e9, la grossesse, les maladies cardiaques et les troubles de l\u2019humeur.<\/p>\n
Bien que la carence en s\u00e9l\u00e9nium soit rare, de nombreuses personnes dans le monde entier ont un apport insuffisant en s\u00e9l\u00e9nium pour un fonctionnement optimal. Par exemple, le statut sous-optimal de s\u00e9l\u00e9nium a \u00e9t\u00e9 trouv\u00e9 dans les gens partout en Europe, le Royaume-Uni, et le Moyen-Orient.<\/p>\n
Les noix du Br\u00e9sil sont un moyen tr\u00e8s efficace de maintenir ou d\u2019augmenter votre consommation de s\u00e9l\u00e9nium. En fait, une \u00e9tude sur 60 personnes a r\u00e9v\u00e9l\u00e9 que manger deux noix du Br\u00e9sil par jour \u00e9tait aussi efficace que de prendre un suppl\u00e9ment de s\u00e9l\u00e9nium \u00e0 augmenter les niveaux de s\u00e9l\u00e9nium .<\/p>\n
\n
SOMMAIRE<\/strong>\u00a0Les noix du Br\u00e9sil sont riches en s\u00e9l\u00e9nium. Un \u00e9crou peut contenir 175% du RDI. Le s\u00e9l\u00e9nium est un oligo-\u00e9l\u00e9ment essentiel qui est vital pour votre syst\u00e8me immunitaire, glande thyro\u00efde, et la croissance cellulaire.<\/p>\n<\/blockquote>\n
3. Prend en charge la fonction thyro\u00efdienne<\/h2>\n
Votre thyro\u00efde est une petite glande en forme de papillon qui se trouve dans votre gorge. Il s\u00e9cr\u00e8te plusieurs hormones qui sont essentielles pour la croissance, m\u00e9tabolisme, et la r\u00e9gulation de la temp\u00e9rature corporelle.<\/p>\n
Le tissu thyro\u00efdien a la concentration la plus \u00e9lev\u00e9e de s\u00e9l\u00e9nium, car il est n\u00e9cessaire pour la production de l\u2019hormone thyro\u00efdienne T3, ainsi que des prot\u00e9ines qui prot\u00e8gent votre thyro\u00efde contre les dommages .<\/p>\n
Une faible consommation de s\u00e9l\u00e9nium peut entra\u00eener des dommages cellulaires, une r\u00e9duction de l\u2019activit\u00e9 thyro\u00efdienne et des troubles auto-immuns comme la thyro\u00efdite de Hashimoto et la maladie de Graves. Elle peut aussi faire augmenter votre risque de cancer de la thyro\u00efde.<\/p>\n
Une grande \u00e9tude en Chine a montr\u00e9 que les personnes ayant de faibles niveaux de s\u00e9l\u00e9nium avaient une pr\u00e9valence significativement plus \u00e9lev\u00e9e de maladies thyro\u00efdiennes, telles que l\u2019hypothyro\u00efdie, la thyro\u00efdite et une thyro\u00efde \u00e9largie, par rapport \u00e0 celles ayant des niveaux normaux.<\/p>\n
This highlights the importance of getting adequate selenium intake. Just one Brazil nut per day should deliver enough selenium to maintain proper thyroid function.<\/p>\n
\n
SUMMARY<\/strong>\u00a0Your thyroid gland produces hormones that are necessary for growth, metabolism, and body temperature regulation. One Brazil nut contains enough selenium to support the production of thyroid hormones and proteins that protect your thyroid.<\/p>\n<\/blockquote>\n
4. May help those with thyroid disorders<\/h2>\n
As well as ensuring proper thyroid function, selenium may improve symptoms in people who have disorders of the thyroid.<\/p>\n
Hashimoto\u2019s thyroiditis is an autoimmune disorder in which the thyroid tissue is gradually destroyed, leading to\u00a0hypothyroidism\u00a0and a range of symptoms like fatigue, weight gain, and feeling cold.<\/p>\n
Several reviews have found that supplementing with selenium may improve immune function and mood in people with Hashimoto\u2019s thyroiditis .<\/p>\n
However, two other reviews concluded that there is not enough evidence to determine selenium\u2019s role in treating the disease. Therefore, further research is needed.<\/p>\n
Meanwhile, Graves\u2019 disease is a thyroid disorder in which too much thyroid hormone is produced, leading to symptoms like weight loss, weakness, sleeping problems, and bulging eyes.<\/p>\n
Studies have shown that supplementing with selenium may improve thyroid function and delay the progression of some symptoms in people with this disease. However, more research is needed .<\/p>\n
No studies have investigated the use of Brazil nuts as a selenium source, specifically, in people with thyroiditis or Graves\u2019 disease. Nevertheless, including them in your diet may be a good way to ensure that your selenium status is adequate.<\/p>\n
\n
SUMMARY<\/strong>Supplementing with selenium may benefit people with thyroid disorders such as Hashimoto\u2019s thyroiditis and Graves\u2019 disease. Yet, further research is needed.<\/p>\n<\/blockquote>\n
5. May reduce inflammation<\/h2>\n
Brazil nuts are rich in\u00a0antioxidants, which are substances that help keep your cells healthy. They do this by combating damage caused by reactive molecules called free radicals.<\/p>\n
Brazil nuts contain several antioxidants, including selenium, vitamin E, and phenols like gallic acid and ellagic acid.<\/p>\n
Selenium increases levels of an enzyme known as glutathione peroxidase (GPx), which helps reduce inflammation and protect your body from oxidative stress \u2014 an imbalance between antioxidants and free radicals that can lead to cellular damage.<\/p>\n
The anti-inflammatory effects of brazil nuts can be achieved from single, large doses and small doses over a longer period.<\/p>\n
One study in 10 people noted that a single 20- or 50-gram serving (4 or 10 nuts, respectively) significantly reduced a number of inflammatory markers, including interleukin-6 (IL-6) and\u00a0tumor necrosis factor\u00a0alpha (TNF-alpha) .<\/p>\n
Another three-month study gave people undergoing treatment for kidney failure one brazil nut per day. It found that their selenium and GPx levels had increased, while their levels of inflammatory markers and cholesterol had significantly decreased .<\/p>\n
However, follow-up studies observed that once people stopped eating Brazil nuts, these measurements returned to their original levels. This demonstrates that long-term dietary changes are needed to reap the benefits of Brazil nuts.<\/p>\n
\n
SUMMARY<\/strong>\u00a0Brazil nuts contain antioxidants like selenium, vitamin E, and phenols. Just one nut per day can lead to reduced inflammation. Nevertheless, your intake needs to be consistent to continue experiencing the benefit.<\/p>\n<\/blockquote>\n
6. Good for your heart<\/h2>\n
Brazil nuts contain heart-healthy fatty acids, such as\u00a0polyunsaturated fats, and are rich in antioxidants, minerals, and fiber, all of which may help lower your risk of heart disease.<\/p>\n
One study in 10 healthy adults investigated the effects of eating Brazil nuts on cholesterol levels. It gave them either 5, 20, or 50 grams of Brazil nuts or a placebo.<\/p>\n
After 9 hours, the group that received a 20- or 50-gram serving had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol, compared to groups that received lower doses.<\/p>\n
Another study analyzed the effects of eating Brazil nuts in obese people with selenium deficiency who were undergoing treatment for kidney disease.<\/p>\n
It found that eating Brazil nuts containing 290 mcg of selenium daily for 8 weeks significantly increased HDL cholesterol levels. Improving your HDL cholesterol levels may decrease your risk of heart disease.<\/p>\n
Furthermore, a 16-week study in obese teenagers observed that eating 15\u201325 grams of Brazil nuts per day improved blood vessel function and\u00a0reduced LDL cholesterol\u00a0and triglyceride levels.<\/p>\n
Brazil nuts\u2019 effects on heart health are promising. Nevertheless, further research is needed to determine the optimal dose and which populations might reap the greatest benefits.<\/p>\n
\n
SUMMARY<\/strong>\u00a0Eating Brazil nuts may boost your heart health by reducing LDL (bad) cholesterol, increasing HDL (good) cholesterol, and improving blood vessel function.<\/p>\n<\/blockquote>\n
7. May be good for your brain<\/h2>\n
Brazil nuts contain ellagic acid and selenium, both of which can benefit your brain.<\/p>\n
Ellagic acid is a type of polyphenol in Brazil nuts. It has both antioxidant and\u00a0anti-inflammatory properties\u00a0that may have protective and antidepressant effects on your brain .<\/p>\n
Selenium may also play a role in brain health by acting as an antioxidant .<\/p>\n
In one study, older adults with mental impairment ate one Brazil nut per day for six months. In addition to experiencing increased selenium levels, they showed improved verbal fluency and mental function .<\/p>\n
Low selenium levels are associated with neurodegenerative diseases like Alzheimer\u2019s and Parkinson\u2019s, so ensuring adequate intake is important .<\/p>\n
What\u2019s more, some research suggests that supplementing with selenium may help mediate a poor mood, which is significantly associated with inadequate selenium intake. However, results are conflicting, and further research is needed .<\/p>\n
\n
SUMMARY<\/strong>\u00a0Brazil nuts contain ellagic acid, which may have protective effects on your brain. Additionally, selenium may reduce your risk of some brain diseases and improve mental performance and mood. Yet, further research is needed.<\/p>\n<\/blockquote>\n
Health risks of eating Brazil nuts<\/h2>\n
Brazil nuts offer some impressive health benefits, but eating too many could be harmful.<\/p>\n
In fact, an intake of 5,000 mcg of selenium, which is the amount in approximately 50 average-sized Brazil nuts, can lead to toxicity. This dangerous condition is known as selenosis and can cause breathing problems, heart attack, and kidney failure .<\/p>\n
Furthermore, too much selenium, particularly from supplements, has been linked to an increased risk of diabetes and prostate cancer .<\/p>\n
However, communities in the Amazon with traditional diets that are naturally high in selenium have not shown any negative effects or signs of selenium toxicity .<\/p>\n
Nonetheless, it\u2019s important to limit your daily intake of Brazil nuts.<\/p>\n
The upper level of selenium intake for adults is 400 mcg per day. For this reason, it\u2019s important to not eat too many Brazil nuts and check\u00a0nutrition labels\u00a0for selenium content.<\/p>\n
Limiting your intake to one to three Brazil nuts per day is a smart way to avoid consuming too much selenium.<\/p>\n
Additionally, those with nut\u00a0allergies\u00a0may be allergic to Brazil nuts and need to avoid them.<\/p>\n
\n
SUMMARY<\/strong>\u00a0Selenium toxicity is a rare but dangerous, potentially life-threatening condition. The safe upper intake level for selenium is 400 mcg. It\u2019s important to limit your intake to 1\u20133 Brazil nuts per day or check how much selenium is in the nuts you buy.<\/p>\n<\/blockquote>\n
The bottom line<\/h2>\n
![\"\"](\"https:\/\/static.wixstatic.com\/media\/11062b_0fb66af900984c8983419ab5f1884a17~mv2.jpeg\/v1\/fill\/w_560,h_372,al_c,q_80,usm_0.66_1.00_0.01\/Tuna%20Sushi%20.webp\")
<\/figure>\nLes noix du Br\u00e9sil sont des puissances nutritionnelles, fournissant des graisses saines, des antioxydants, des vitamines et des min\u00e9raux. Ils sont particuli\u00e8rement riches en s\u00e9l\u00e9nium, un min\u00e9ral aux puissantes propri\u00e9t\u00e9s antioxydantes.<\/p>\n
Manger des noix du Br\u00e9sil peut r\u00e9duire l\u2019inflammation, soutenir le fonctionnement du cerveau, et am\u00e9liorer votre fonction thyro\u00efdienne et la sant\u00e9 cardiaque.<\/p>\n
Pour \u00e9viter de consommer trop de s\u00e9l\u00e9nium, limitez votre consommation \u00e0 une \u00e0 trois noix du Br\u00e9sil par jour.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Les noix du Br\u00e9sil sont des noix originaires de la for\u00eat amazonienne au Br\u00e9sil, en Bolivie et au P\u00e9rou. Leur 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- Prot\u00e9ines :<\/strong>\u00a04,1 grammes<\/li>\n