Two a day is enough.
A poor diet leads to metabolic disorders and contributes to overweight and obesity. In general (even more so when you have weight and inflammation problems), it is recommended to opt for an anti-inflammatory diet, without glucose, with less protein and fat. In overweight or obese women, Brazilian researchers have highlighted the benefits of a type of nut to improve their health by improving the permeability of their intestines.
These scientists from the Federal University of Viçosa in Brazil conducted their research with 56 women at baseline (46 completed the study) of whom 17% were overweight and 83% obese. All followed a low-calorie diet (−500 kcal/day) for 2 months. Some of them also had to eat the famous nut every day. The scientists carried out several analyzes including the measurement of CRP reflecting the amount of C-reactive protein in the blood, a marker of inflammation.
According to the results published in the journal “The Journal of Nutrition”, the group that ate the nut had lower levels of C-reactive protein and better intestinal permeability compared to the control group (no nuts). According to the authors, it was the concentration of selenium in the blood that caused the volunteers’ inflammatory markers to vary. Selenium is an essential trace element found in the famous walnut. Antioxidant, it reduces inflammation in the body by activating enzymes that protect the body against oxidative stress. “Our results highlighted the dependent effect of selenium (…) and its positive impact on the control of inflammation and intestinal health” can we read in the study.
By improving intestinal permeability, consumption of this nut could reduce inflammation, better regulate metabolism, strengthen immunity and reduce the risk of chronic diseases, crucial benefits for overweight or obese women. Researchers point out that obesity tends to “stress” the body, which causes inflammation and increases the risk of health problems. In their study, the women put on a diet lost weight, a little more for those who ate the nuts (−2.5 kg in the control group and −3.5 kg in the group with nuts).
What nut are we talking about? Cashew nuts, macadamia nuts, pecan nuts… No! The benefits highlighted in the study are those of the Brazil nut. This yellow nut with a brown skin, from the Amazonian walnut or Brazilian walnut, is considered one of the most concentrated food sources of selenium. “Regular consumption of Brazil nuts may be a promising complementary dietary strategy in overweight/obese women” according to the researchers. In terms of quantity, it is enough to consume 8 grams per day (as in the study) or 2 Brazil nuts.
