A Handful of Brazil Nuts Daily Might Be Exactly What Your Stressed Gut Craves

According to a recent study, snacking on a few Brazil nuts daily may benefit gut health. Researchers from the Federal University of Viçosa (UFV) in Brazil examined the effects of Brazil nut consumption in overweight or obese women and found improvements in intestinal permeability (leaky gut, which can allow toxins to enter) and reduced inflammation, which is a marker of biological stress.

While the study has limitations regarding its scale and participant diversity, it suggests a simple way to enhance gut health when combined with other approaches.

“Regular consumption of Brazil nuts may serve as a promising complementary dietary strategy for managing low-grade inflammation and improving intestinal permeability in overweight or obese women undergoing energy-restricted treatment,” the researchers wrote in their published findings.

Study Design and Participant Groups

The study involved 46 female participants classified as overweight or obese based on their body mass index (BMI). They were divided into two groups, both following a calorie-controlled diet for eight weeks. One group snacked on two Brazil nuts daily, while the other group abstained from Brazil nuts.

By analyzing key biomarkers, the researchers observed that the group eating Brazil nuts had significantly reduced inflammation compared to the control group. There was also evidence of slightly improved intestinal permeability in the nut-consuming group. This improvement may be due to the high selenium content in Brazil nuts, a nutrient known for its antioxidant properties that protects cells and reduces physical wear and tear.

“Selenium plays a vital role in regulating the inflammatory response by influencing the interaction between oxidative stress pathways,” the researchers note.

Impact of Obesity and Brazil Nuts on Inflammation

Obesity often puts stress on the body and triggers inflammation, raising the risk of associated health problems, but Brazil nuts may offer relief. Notably, both groups in the study lost similar amounts of weight, regardless of whether they consumed nuts.

While future studies with larger and more diverse participant groups are needed to firmly establish the connection between Brazil nuts and gut health, this research is a promising start. A healthy gut has wide-ranging benefits for the body, and Brazil nuts are also linked to lower blood pressure.

It’s important to remember that moderation is key—excess selenium can be harmful, so one or two nuts a day, as used in this study, are enough to enjoy the benefits.

“Our results highlighted the selenium-dependent effects of Brazil nut consumption and its beneficial impact on inflammation control and intestinal health,” the researchers conclude.

Read the original article on: Science Alert

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