Inflammation and obesity are at the core of many major diseases, including diabetes and heart conditions.
While inflammation is a natural response designed to protect your body from harmful invaders, it can quickly become problematic when it turns chronic.
For most people, inflammation is not a temporary issue.
It often lingers as low-level, ongoing inflammation that can harm the body over time.
Fortunately, new research suggests that there may be a simple and delicious way to reduce chronic inflammation and improve gut health at the same time.
A study published in The Journal of Nutrition has revealed that a common nut could play a key role in dialing down inflammation and supporting your gut.
I’ve often written about the importance of gut health because it impacts so many aspects of our well-being, including the immune system and even mental health.
According to this recent study, Brazil nuts could be a potent tool in fighting inflammation and promoting a healthier gut.
The research focused on women who were dieting and divided them into two groups.
One group added Brazil nuts to their diet while the other group followed a calorie-restricted meal plan without Brazil nuts.
The results were clear.
The women who consumed Brazil nuts daily saw significant reductions in key markers of chronic inflammation, such as CRP, TNF, IL1-β, and IL-8.
These markers are indicators of persistent inflammation in the body, and reducing them is a positive step toward better health.
But that’s not the only benefit the Brazil nut group experienced.
They also showed noticeable improvements in gut health, which was measured by looking at their gut barrier function.
The study revealed a decrease in urinary lactulose excretion and a lower lactulose-mannitol ratio in those who ate Brazil nuts, both of which suggest a healthier and stronger gut barrier.
So, what makes Brazil nuts so effective at fighting inflammation and supporting the gut?
Experts believe the key lies in their high selenium content.
Selenium is a powerful mineral that plays an important role in several body functions, such as thyroid hormone production and DNA synthesis.
In this study, as selenium levels increased in the participants who ate Brazil nuts, the levels of proinflammatory cytokines (including IL-8 and IL1-β) decreased.
This suggests that the anti-inflammatory benefits of Brazil nuts may be tied to the increase in selenium levels.
If you’re looking for a simple way to add this inflammation-fighting nut into your diet, you don’t need to eat a large quantity.
One or two Brazil nuts a day can provide you with a healthy dose of selenium without overdoing it.
You can snack on them, add them to your breakfast by sprinkling chopped Brazil nuts on your yogurt or oatmeal, or even use ground Brazil nuts as a coating for fish or chicken.
However, it’s important not to consume too many Brazil nuts, as they are very high in selenium, and too much selenium can be harmful.
As always, if you have nut allergies or any concerns about adding Brazil nuts to your diet, it’s best to consult with your healthcare provider first.
This simple dietary addition could be an easy and tasty way to improve your overall health by reducing inflammation and strengthening your gut.
Take care, and enjoy adding this healthy snack to your routine!