Brazil Nuts for Thyroid Health: How One Nut a Day Supports Your Selenium Needs

In India, one in every ten people is struggling with thyroid problems, and for most, it is not a case of major concern until the condition becomes severe, affecting their heart rate, sleep quality, body weight, and irregular periods. The thyroid is basically a butterfly-shaped gland in your neck that has a major role in regulating your metabolism, energy, and overall well-being.

While thyroid issues can lead to several health problems, including cardiovascular diseases, mental health issues, and even affect fertility in women. Nevertheless, the good part is that thyroid symptoms can be managed with what you are eating in your daily diet. Yes, your food plays a major role in managing this condition, and Brazil nuts, locally known as tricon fal, serve as a healthy solution despite their rare use in Indian Kitchens. Dr Monika Sharma, Senior Consultant- Endocrinology, Aakash Healthcare, explains how the Brazil nut helps in thyroid health.

Thyroid Cases In India

According to a 2020 study published in the Indian Journal of Obstetrics and Gynaecology Research, an estimated 4.2 crore people are suffering from the condition in India. Reports also reveal that there is a higher prevalence in women than in men.

Speaking about the role of the thyroid gland, Dr Monika Sharma shares that the gland produces two vital hormones, thyroxine (T4) and triiodothyronine (T3), which help determine energy levels, body temperature, and also the central regulation of the heart rate.

The thyroid gland’s major role is to support the body’s metabolism, which is basically a process of how your body transforms food into energy. Thyroid disease refers to a medical condition in which the gland starts releasing its hormones in less or excess amounts, affecting the entire body's functioning. However, Dr Sharma underlines that if you have a thyroid problem, you need not worry because your food can be your overall support system in managing thyroid. What you eat boosts your energy levels, keeping your metabolism in check.

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Brazil Nut In Thyroid - Benefits

Brazil nuts are basically obtained from the Brazil nut tree; its scientific name is Bertholletia excelsa, and it is primarily found in the Amazon rainforests of South America, in countries like Brazil, Peru, Ecuador, and Colombia. It is a nutrient-dense food rich in selenium, a vital mineral for the thyroid. It is considered that a single Brazil nut contains sufficient selenium to meet daily nutritional needs.

As Dr Sharma states, “Selenium enables the thyroid gland to perform its essential function of hormone release, which controls our energy levels, weight management, and even emotional state. The thyroid gland operates at a reduced pace when selenium levels remain low, resulting in fatigue, mood swings, and sudden weight gain.”

Brazil nuts are also rich in magnesium, calcium, phosphorus, and good fats, which help support bone health and nerve function. The body receives its required minerals for thyroid support through Brazil nut consumption.

Your Morning Tea and Brazil Nut

It is considered that three Brazil nuts a day are more than enough for effective and visible results. However, Dr Sharma suggests that individuals can consume one Brazil nut daily with their tea during the morning hours, and it is enough to support their thyroid and overall health. She further shared a few ways one can add Brazil nuts to their daily diet:

• You can chop Brazil Nuts and add them to curd or oats.
• Some people grind half a Brazil nut and combine it with almonds, makhana, or other seeds.
• You can also choose to eat raw Brazil nuts without mixing them with anything or chopping, but for children below 10 years, you need to be cautious, as nuts can get stuck in their throats.

“The minerals and vitamins in Brazil nuts aid overall health, including cellular repair, boost immunity, and oxidative balance. Eating these nuts in moderation also supports gut health because of their fibre content,” mentions Dr Sharma.

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Risk Of Selenium Toxicity

According to the expert, there are no specific guidelines for its consumption, but one should avoid overconsumption as excess of anything may harm.

“There are instances where overconsumption of Brazil nuts has been noted to result in selenium toxicity. It includes gastrointestinal distress or even neurological problems,” as Dr Sharma warns.

Eating one or two Brazil nuts a day not only keeps you safe from selenium toxicity but also makes it affordable, extending the life of a small package.

Bottomline

Brazil nuts are believed to be free from all toxins and provide an unparalleled selenium content. These tiny nuts provide huge support to enhance hormonal metabolism and also act as antioxidants. If you have been diagnosed with a thyroid condition, including these nuts in your daily diet can do wonders. However, one needs to maintain an overall healthy lifestyle to manage thyroid symptoms, as nothing works as a magic trick when it comes to health.