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Tag Archives: nutrition
Healing Fibroids Naturally
Sis, Let’s talk about #fibroids.
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Chilllle fibroids, #endometriosis, and #PCOS are conditions I see in my practice weekly, and every time I go live someone asks about fibroids so I want to make sure to address some general holistic health considerations if you or someone you know and love is struggling.
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Surgery is not a cure. Up to 33% of women who have surgery will need a repeat procedure. I’ve had clients who turned to me after having surgery because their fibroids just grew right back. That is because without a change to diet and lifestyle the internal environment that created the fibroids still exists! If you and your practitioner determine you need surgery make sure you do it in tandem with transforming your lifestyle.
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Stress must be minimal. Remember the body cannot heal when it is in fight or flight mode. In order to heal your parasympathetic nervous system needs to be activated. You can do this by taking a chill pill, sleeping, removing yourself from stressful or toxic work environments, practicing mindfulness: prayer, meditation, walking in nature etc. ideally, find something you can do daily.
Remove animal products & toxins from diet & lifestyle. Vegan & Organic only please should be your new mantra! If you are unwilling to go all in with plant-based the safest meat to consume to keep your diet anti-Inflammatory would be wild caught fish. The most common pesticide is Roundup and it is an endocrine disruptor which can mimic estrogen and is sprayed on most conventional produce. Dairy including milk, cheese, and eggs will introduce hormones that will further promote your imbalance as estrogen dominance.
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Avoid drinking out of plastic bottles as well and opt for BPA-free containers. BPA is another endocrine disruptor that can mimic or interfere with the function of estrogen & other hormones.
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Last but not least – you need to resolve any and all nutritional deficiencies. Many women with fibroids are also low or deficient in iron due to heavy bleeding. Make sure you work with a practitioner who can address any deficiencies through diet and supplements if needed.
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If you know a woman who needs this message; share this post. -XO
New Year, New Credential!
Happy 2020! Just in time for Christmas, I got the best present EVER and learned that I passed my CNS exam. In short: your girl is now a Certified Nutrition Specialist! YASSSSS! Check the receipts below 🙂 If you follow me on Instagram or are subscribed to my newsletter you may have seen the post already, or saw my stories where I couldn’t stop the waterworks when I got the news.
Getting that email was such an overwhelming relief because I realized I have spent 10 years of learning to reach this point. It means so much to me to culminate this decade of learning about wellness to becoming a full fledged professional nutritionist with the ability to help you get REAL results.
I’ve been quiet over the holidays and early this year planning next steps and resting. I also have been making amazing progress with one on one clients who are working to re-balance hormonally, have come off of birth control with my help, improved their energy, had their hair growing back for the first time in years, and achieved nutritional balance. Besides helping others, I had to get myself back to one and did what I call: “Detoxing My Life!” More on this journey next week.
In my next chapter as a Nutritionist, I’m looking forward to creating some amazing content for you all, and I’ll still be seeing private clients. Those who are already working with me know my practice has a new look! I now have a client portal for us to communicate, for you to track your food and lifestyle goals, and also can write scripts for supplements at a discount! Woop 🙂
I want to hear what goals you are working on in 2020, so feel free to email me HERE: rawgirltoxicworld@gmail.com and let me know if you are making progress.
My goal this year: Become a Healthy Living Superhero – and be the strongest in mind, body, spirit that I have ever been.
If you are with me, and interested in having someone partner with you to reach your health goals, I’ve just launched an affordable consultation package, that will allow you to work with me every month for the entire year! There is an option to pay in full or join a monthly payment plan. If you are serious and need a breakthrough in your health, sign up for a a free call with me HERE to learn more.
To read testimonials from clients who have worked with me check out my Website Testimonial Page or my business profile on Alignable.
XO
Esosa E., MS, CNS
B Vitamins for Balanced Energy – Part 2
In case you had no idea, B vitamins are water soluble and therefore have to be consumed every single day. Because B vitamins are coenzymes (or helpers) in important metabolic pathways, they are essential to maintain many functions in the body, for proper brain functioning, and for the daily the optimal conversion of food to energy. There are eight B vitamins (including B1,B2,B3,B5,B6,B7,B9,B12), and it is essential to get a multivitamin that includes all of them or take an additional B-complex. In this second part of my two part series, is a short guide to the remaining B vitamins and why each of them should be an essential part of your daily supplementation. Consuming whole food sources is also ideal, but supplementation can help fill the gaps when your diet is less than optimal.
B6 or Pyridoxine is converted into a more active form which is essential for protein and amino acid metabolism, neurotransmitter synthesis, immune system function, the synthesis of hormones, heme synthesis and more. Bioavailability of B6 is reduced by general food processing, too much or excess dietary fiber, oral contraceptives, dyes, drugs, and engaging in these while consuming large amount of alcohol. Food sources that have a good amount of vitamin B6 include: Brewer’s yeast, organ meats, eggs, wheat germ, nuts, legumes, avocados, bananas, carrots and peas. When your body is deficient in vitamin B6 you may experience insomnia, fatigue, dermatitis, irritability, nervousness, tingling in the hands and feet, convulsions, and abnormal brain waves. People who struggle with anorexia are also deficient in B6. Like B12 and folate, B6 can also reduce homocysteine levels in the body – which is an amino acid in your blood that is mostly derived from animal products. When high, homocysteine levels can increase risk for heart disease. The RDA for B6 is 1.3-1.5 mg per day.
If you are interested in having long healthy hair or skin that is poppin’ you may have heard about biotin. B7 or Biotin is commonly known for improving the health of hair, skin, and nails but it does so much more. Biotin is needed for the metabolism of carbs, fat, and protein and is synthesized in the body by bacteria in the gut. Intestinal issues may interfere with the absorption of biotin and cause other health issues. If you have taken many rounds of antibiotics or consume a high amount of alcohol you can reduce its’ bioavailability in your body. High doses of biotin can also improve glucose tolerance and therefore be useful for diabetes or to improve crashes in energy due to insulin dysregulation. When your body is deficient in biotin you may experience dry scaly skin nausea, anorexia, hair loss or alopecia, or sebhorrea. Some excellent food sources include: chicken, lamb, brewers yeast, soybeans, milk, cheese, salt water fish. Biotin should not be taken with anti-seizure medications or antibiotics as it interacts with these medications. There is no upper limit for biotin consumption or known toxicity. The adequate intake or AI for biotin in 25-30 mcg per day.
B9 or Folate is important for pregnant women, as lack of this vitamin can cause neural tube defects in babies. It is a cofactor for red blood cell production and reduces homocysteine levels – which as I mentioned with B6– increases risk for heart attack, stroke, dementia, and Alzheimers. In some individuals with depression, folate can be beneficial and has shown positive recovery results. It is also essential for maintaining energy as it is required for carbohydrate metabolism. Some good food sources include: yeast, liver, chicken, alfalfa, dark leafy greens, spinach,legumes, asparagus, avocado, fortified products. RDA is 400 mcg per day in adults, 500 mcg in pregnant women, and 600 mcg for women who are breastfeeding.
B12 also known as cobalamin is critical for plant-based eaters, as vegans especially can easily become deficient with a limited amount of dietary sources. Vitamin B12 is vital for healthy blood formation and nervous system functioning. It is also critical for DNA synthesis, cell division, and red blood cell differentiation. When the intestines do not produce an adequate amount of intrinsic factor this limits B12 absorption. Good food sources include: meat, fish, eggs, cheese, milk, organ meats. Chronic B12 deficiency causes pernicious anemia, can impair the nervous system, depression, confusion, memory loss, moodiness, folate deficiency, and more. There is no upper safe limit for B12 and large amounts may be useful to treat anxiety, depression, and anemia. The RDA for B12 is 2.4 mcg per day for both men and women.
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.
B Vitamins Essential for Balanced Energy – Part 1
B vitamins are water soluble and therefore have to be consumed daily. Because B vitamins are coenzymes in important metabolic pathways, they are essential to maintain many functions in the body, for proper brain functioning, and for the daily the optimal conversion of food to energy. There are eight B vitamins (including B1,B2,B3,B5,B6,B7,B9,B12), and it is essential to get a multivitamin that includes all of them or take an additional B-complex. In this two part article, is a short guide to each of the B vitamins and why each of them should be an essential part of your daily supplementation. Consuming whole food sources is also ideal, but supplementation can really help fill the gaps when your diet is less than optimal. If you are plant-based, you’ll notice many sources are from animal products, but you can also consume adequate amounts of:
- Dark, leafy green vegetables
- Citrus fruits
- Avocados
- Nuts and seeds
- Legumes
In addition to consuming a well balanced plant-based diet, a supplement with the adequate amount of B vitamins is ideal, or taking a seperate B-complex every day.
B1 or Thiamine, is incredibly important for blood sugar control. In fact, most people with pre-diabetes along with type 1 and type 2 diabetes are B1 deficient. B1 is the main cofactor for enzymes needed for carbohydrate and glucose metabolism and is essential for several metabolic pathways to function. Consumption of this vitamin supports the myelin sheath, the protective lining on our nerves. If we are deficient in thiamine, this can cause eyesight issues, edema, sleep apnea, issues with the autonomic nervous system. Severe deficiencies can lead to wet or dry beri beri, megoblastic anemia, and when combined with alcoholism Korsakoff syndrome or Wernicke’s disease, both of which involve mental confusion, delusions and even amnesia. Some good food sources of thiamine include: nutritional yeast, wheat germ, rice bran, legumes, eggs, poultry, fish. The RDA for B1 is 1.0 -1.2 mg per day.
B2 or Riboflavin is essential for the proper development of skin, maintaining healthy blood cells, and is essential for the breakdown of carbs, protein, ketones, and fats as it is a key vitamin needed for proper functioning of the TCA cycle. Consuming adequate amounts can help with blood pressure, carpal tunnel syndrome, memory loss or Alzheimers, migraines, reduce cardiovascular risk and more. Deficiency can lead to preeclampsia in pregnant women, cause dermatitis, migraines, glossitis or swelling and enlargement of the tongue, blurred vision or myopia, eczema on the face or genitalia. Good food sources include: green leafy vegetables, eggs, legumes, nuts, whole grains, fortified foods, organ meats. The RDA for B2 is 1.0 -1.3 mg per day.
B3 or Niacin is incredibly essential for metabolic pathways and a coenzyme or essential vitamin needed for proper carb metabolism, DNA metabolism, fatty acid oxidation, lipolysis, lipogenesis, cholesterol metabolism, vitamin metabolism, thyroxine or thyroid hormone creation, hormone production and more. Vitamin B3 can be helpful with treatment of high blood sugar levels, osteoarthritis, regulating digestion, and lowering cholesterol levels as it will lower bad LDL and VLDL in larger doses while increasing good HDL cholesterol. If you are deficient in niacin you may have depression, digestive issues, skin issues, pellegra which includes dermatiti, diarrhea, dementia, and finally death. Sources: eggs, meat, fish, dairy, potatoes, corn, legumes, peanuts, cereal. The RDA for women is 14 mg and for men is 16 mg per day.
B5 or Pantothenic Acid is critical in the utilization of fats and carbs for energy and is also a precursor to stress hormones. Pantothenic acid is converted by intestinal cells, so if you have leaky gut or gut issues overall you may have trouble with absorption. Have issues with recovery after workouts? B5 actually reduces lactic acid accumulation and also increases oxygen utilization which will help you perform better and recover faster. When you are deficient in this vitamin you may experience fatigue, nausea, burning feet syndrome, insomnia, adrenal fatigue, and acne or skin issues. Some good food sources include: yeast, whole grains, egg yolks, organ meats, cauliflower, avocado, legumes, mushrooms, salt water fish. The RDA is 5 mg per day.
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.
Iodine: An Essential Mineral for Reproductive Health
Although diabetes is officially an epidemic that most of us associate with difficulty regulating blood sugar levels, insulin resistance is far more common with more than 3 million cases in the U.S. alone each year. Most people suffering from insulin resistance are unaware, and this can also be tied to specific conditions. In women, very often conditions that involve estrogen dominance including fibroids, endometriosis, and PCOS come with insulin resistance and cravings for sweets, refined carbs and sugar in general. These are issues that plague many of my clients. Because an increased intake of sugar can increase estrogen levels, this leads to worsening of those conditions and a continuous downward spiral of sugar addition, fatigue, irritability, horrible periods, growth of cysts or worsening of their condition and more.
Iodine is involved in stabilizing blood sugars because it reduces the need for insulin. Iodine is a trace mineral not readily discussed as a solution to these issues because it is thought of as being essential only for thyroid health, but it also can regulate the amount of sex hormones in the body. Iodine is indeed needed to make T4 and T3, two important hormones for the regulation of metabolism and thyroid health. When it comes to the health of the female reproductive system, iodine is essential as there are receptors for it in the salivary glands, breasts, eyes, stomach, brain, cervix, and even the arteries. In men iodine also supports the testicles and prostate. When dealing with fibrocystic breasts, ovarian cysts, and cancers of those regions, iodine is usually deficient. Radiation, smoking, stress or high levels of cortisol, liver damage, lack of bile, endocrine disruptors like pesticides or insecticides, and high levels of estrogen from birth control pills or excessive hormone consumption in diet all can block absorption of iodine.
Some symptoms of iodine deficiency include: weight gain, brain fog, fibrocystic breasts, prostate enlargement, depression, cysts on the ovaries, slow thyroid, goiter, menstrual cycle issues, PCOS, dry eyes or dry salivary glands, migraines, thyroid nodules, miscarriages or still born pregnancies. Its ideal to take iodine with a blend of other trace minerals or from a whole food source like sea kelp or seaweeds daily. Beware of where tou source your sea vegetables to avoid heavy metals. If taking in isolation, using a tincture or supplement can work. The RDA for iodine is 150 mcg per day, which some practitioners consider too low, especially when treating long term deficiencies. However, when supplementing iodine, balance is key as too much can cause toxicity symptoms such as: burning of the mouth, throat, and stomach, fever, nausea, vomiting, diarrhea, a weak pulse, cyanosis, and coma. These symptoms are rare and require excessive intake, so as long as you are supplementing in moderation under the supervision of a health practitioner, you should be fine. -XO Raw Girl
References:
Guilliams, T. G. (2014). Supplementing dietary nutrients: a guide for healthcare professionals. Stevens Point, WI: Point Institute.
Hyaluronic Acid to Maintain Youthful Skin
There are many factors that can influence rapidly aging skin, including diet, environmental or sun exposure, and more. But generally, skin aging is associated with the loss of moisture. The key molecule involved in keeping our skin supple and hydrated is hyaluronan or hyaluronic acid (HA), which is naturally produced by the body and has a unique capacity to bind and retain water molecules. The largest amounts of it are found in your skin, connective tissue and eyes; around half of the hyaluronic acid in your body is present in your skin, where it binds to water to help retain moisture keeping the skin lubricated and moist. It is also present in our joints, and can help prevent joint pain – why is why supplementation has been found helpful for patients with osteoarthritis.
Some of the key roles of HA in the body include hydration, lubrication of joints, and providing a framework through which cells migrate. Having an adequate amount of HA, ensures less wrinkling, and faster wound healing. When we get injured, bruised, or cut, the creation of HA increases in the body to assist with healing, and it regulates several aspects of tissue repair, including activation of inflammatory cells to enhance immune response.
Hyaluronic acid helps wounds heal faster by regulating inflammation levels and signaling the body to build more blood vessels in the damaged area. In a study published in 2013 and conducted in France on 80 patients with leg ulcers, researchers found that patients who had gauze with hyaluronic acid applied to it had a higher number of healed ulcers, greater percentage of ulcer reduction, and less pain intensity that their control counterparts. We deplete HA during the natural aging process and also with exposure to things like ultraviolet radiation from the sun, tobacco smoke and pollution.
Generally supplementation with HA is safe; but women who are pregnant or those with a history of cancer should avoid taking it. Nagaimo or Chinese Yam is a potent food source of HA. To hear more about it, check out the video below or on my IGTV channel. -XO
P.S. My calendar is open to take FREE one on one calls. If you are a woman 30+, ready to transform your health and establish lasting health rituals set up a call with me HERE.
References:
Humbert P, Mikosinki J, Benchikhi H, Allaert FA. Efficacy and safety of a gauze pad containing hyaluronic acid in treatment of leg ulcers of venous or mixed origin: a double-blind, randomised, controlled trial. Int Wound J. 2013 Apr;10(2):159-66. doi: 10.1111/j.1742-481X.2012.00957.x. Epub 2012 Mar 8. PubMed PMID: 22405094.
Litwiniuk M, Krejner A, Speyrer MS, Gauto AR, Grzela T. Hyaluronic Acid in Inflammation and Tissue Regeneration. Wounds. 2016 Mar;28(3):78-88. Review.PubMed PMID: 26978861.
Papakonstantinou, E., Roth, M., & Karakiulakis, G. (2012). Hyaluronic acid: A key molecule in skin aging. Dermato-endocrinology, 4(3), 253–258. doi:10.4161/derm.21923
Simpson RM, Meran S, Thomas D, Stephens P, Bowen T, Steadman R, Phillips A.Age-related changes in pericellular hyaluronan organization leads to impaired dermal fibroblast to myofibroblast differentiation. Am J Pathol. 2009 Nov;175(5):1915-28. doi: 10.2353/ajpath.2009.090045. Epub 2009 Oct 1. PubMed PMID: 19808648; PubMed Central PMCID: PMC2774056.
How Understanding Your Metabolic Type Can Boost Your Health
As a practitioner seeing thousands of clients, you quickly learn that one diet does not fit all. Bio-individuality is the belief that each individual has unique dietary needs dictated by genetics, ancestral diet, environment, and also any deficiencies and chronic conditions. Although it can be hard to lay down hard and fast dietary rules that apply to all, not consuming too much sugar, salt, processed foods, dairy, and gluten is a generally great rule for anyone to reduce inflammation, maintain weight, and remain disease-free. To take it a step further and consume a diet that is tailored to your unique needs and helps to build muscle and shed fat is an entirely different challenge. Metabolic typing is one way to gain insight into how to do this effectively. In short, its another tool that can help you #liveyourbestlife. There are three metabolic types:
- Fat & Protein Efficient
- Carbohydrate Efficient
- Dual Metabolism
Fat and protein efficient individuals often have a family history of diabetes or alcoholism as this is the only type that can contract those health conditions. Fat & protein efficient types do better with lower carb diets and ensuring that their intake of refined sugar, refined carbs, and alcohol are minimal. This type fits the majority of people, and should feel amazing on more protein and fat, and a minimal amount of carbs. Ideal macros are around 50% protein, 25% carbs, 25% fat.
If you are carbohydrate efficient your body runs more effectively on carbs as fuel. So a diet higher in good quality non-refined carbs with moderate amounts of protein and fat would be more ideal for you. Many people who feel amazing on plant-based diets are carbohydrate efficient as vegan and vegetarian diets usually incorporate more whole grains, legumes, vegetables and fruits, and more moderate amounts of protein. The ideal macronutrient ratio for this type is around 68% carbs, 20% protein, and 12% fat.
Last but not least, Dual Efficient metabolic type folks are usually professional athletes or highly athletic individuals. These types can consume a completely balanced intake of fat, protein, and carbs and stay optimal so macros can be 33.3% fat, protein, and carbs. Their bodies’ can thrive on any kind of fuel.
Fat and protein types usually have ancestors that lived in colder climates, while carb efficient types may come from tropical or warmer climates. The most accurate way to determine your metabolic type is through blood screening and evaluation of a full lipid panel. Once you have your type, it’s important to consume enough calories to keep your metabolism high, and eat high quality whole foods, especially if you have any chronic conditions. For best results, removing dairy and gluten is advised.
-XO Raw Girl
PS Interested in transforming your health and working me to get clarity on the best diet and exercise for you? My calendar is open for the next two weeks for FREE one on one calls. Secure your spot HERE.
References:
Goglia, P. (2003). Turn up the heat: Unlock the fat-burning power of your metabolism. New York: Penguin.
That Time I Got Bit By a Scorpion…
I’m BAAAACK 🙂 and I feel amazing. Had an incredible time in Brasilia and Salvador Bahia, ate incredibly fresh and delicious fruits and veg, slept a lot, partied like it was 1999, got some beach time, and also came back with a crazy healing story. I’ll be sharing my list of top places to eat soon, but first…
I got bit by a scorpion. Twice. LOL. Chiiiiiile, I’m not kidding.
The weirdest part was I didn’t know it until later, because it bit me while I was sleeping. I woke up one night before we went to Salvador sweating and with a slight fever but didn’t think anything of it until later.
When I first traveled to West Africa I was sure I was going to get malaria, because mosquitoes love me. Luckily I always travel with my die hard DIY natural mosquito repellent. I saw two bites on my left leg near the ankle the next day and assumed a mosquito found a sweet spot. Then I proceeded to live my best life, dancing til AM, eating out, and exploring for four days before I realized something was OFF about this “mosquito bite.” My ankle and foot was swelling and the bite areas were really red.
When me and my crew got back to Brasilia I went to the hospital–luckily I always carry travel insurance. The doctor who saw me happened to be vegan, so I was assured for a hot second until she proceeded to prescribe an anti-histamine (ok cool) , anti-inflammatory (sure makes sense) – and here’s the kicker 40 mg of Prednisone (WTF). I had my friend translating have her explain herself as I knew enough to know that prednisone is a really toxic drug that can cause extreme weight gain, hormonal imbalance, water retention / bloating and more. It’s used a lot for auto immune conditions but also too widely used for a range of other things including inflammatory conditions.
After all my blood tests came back normal I finally agreed to allow them to administer the first round of meds via IV. My friends were really worried, heck I was worried as I had no idea what to do at that moment about scorpion venom chilling in my body.
Once I got back to where we were staying I used bentonite clay to suck out more of the venom and within two days with some prayer and TLC the swelling went down. Here’s where things got funky. I knew taking prednisone was like taking poison after researching it further so I stopped after Day 2 as it was making me feel crazy even though the doctor wanted me to take it for 5 days. Once I stopped taking it, two days later on the way home to DC both of my feet started to swell and I felt like my body was holding onto water.
I got back Sunday and Monday morning I was in the health food store. The nice clerk who helped me find what I was looking for told me a story of a female friend of his who went from 110 to 200 pounds within weeks of taking prednisone. This further confirmed my decision to toss those meds in the trash can. I bought stinging nettle (more on this soon), and more reishi powder- both of which are powerful natural anti-histamines. I also started hoovering a ton of potassium and eating only raw foods because I knew that the prednisone had disrupted my sodium-potassium balance. Yesterday my feet and legs were finally back to normal. I plan to be detoxing for the next week.
This experience gave me deep empathy for what most patients feel when prescribed medication in a crisis – that feeling that you have no other option can be real! It also renewed my commitment to deeper study of all things natural healing so I can help others. I was able to figure out what herbs could do a BETTER job than prednisone without crazy potential life-altering side effects. I tell you all of this to say THERE ARE OTHER OPTIONS. If you ever in a bind please find a practitioner and do your research. I’m just soooo grateful right now that my knowledge of natural healing, stubbornness (LOL), and intuition prevented me from doing extreme long term damage to my body.
-XO Raw Girl
P.S.
I’m opening up my calendar the next two weeks to take one on one calls as Staying Ageless 30+ is coming back for the fall & I’m taking new clients! If you are a woman 30+ ready to transform your health, sign up to chat with me HERE.
The Benefits of Cacao
Imagine having a chocolate craving, and having an entire cacao TREE?
I never realized how much labor goes into the process from plant to chocolate fix. First the pod has to be cracked open, beans extracted and in some cases fermented for several days followed by drying for up to a few weeks depending on how moist the climate is. After that, the dark brown cacao beans can be ground up into cacao nibs which can be raw or roasted! When the nibs are roasted and combined with other ingredients to create a liquor, then sugar can be added to make chocolate bars in molds. Whew! Sounds like a lot of work. During chocolate manufacturing cacao butter and oil are by products of this process and is used in cosmetic products and pharmaceuticals.
In general, I enjoy cacao and always encourage my clients to get their chocolate fix, the natural way. As you heard described in the process if you are consuming raw cacao nibs or raw cacao powder, you will be getting your chocolate fix with the most potent and natural form of chocolate, pre-roasting phase without added sugars or fillers. Unlike many chocolate products, cacao nibs are naturally low in sugar. They’re also a good source of fiber, antioxidants, protein, healthy fats, and are rich in many minerals, including iron, magnesium, phosphorus, zinc, manganese, and copper. Magnesium is a mineral needed for over 300 different enzyme reactions in our bodies but many of us are deficient. Most women actually crave chocolate around PMS because of the Mg it provides – as adequate Mg is helpful for relieving anxiety.
Some of my favorite ways to indulge include raw chocolate mousse, smoothies with cacao powder, and adding cacao nibs to an acai bowl or smoothie bowl. Who else can’t live without cacao? -XO
P.S. I can’t believe I’m leaving in three days! I can’t believe how fast the time has gone by. It’s been fun discussing some of my favorite Brazilian fruits / foods. I’m going to enjoy the rest of the time I have left and I’ll fill you guys in on any awesome finds when I get back. If you would like to check out what I am getting into follow me and check out my stories on Instagram.
Reasons to Love Brazil Nuts: Selenium!
Did you know just having one or two Brazil nuts a day can give you the daily dose of selenium you need? Yep! A single Brazil nut generally contains 68 to 96 micrograms (mcg) of selenium, and the daily recommended adult allowance is 55 mcg. Selenium is a powerful mineral and antioxidant that plays a critical role in our metabolism and thyroid functioning and helps protect the body from damage caused by oxidative stress. Autoimmune thyroid conditions like Hashimotos are often associated with selenium deficiency and when selenium serum levels are low, risk increases for hypothyroidism.
Here’s a geeky fact: the amount of selenium in your Brazil nuts or other plant-based foods can be high or low depending on how much is in the soil where it’s grown! A research study showed that the selenium concentration in the soil was influenced by the pH of the soil. While a single Brazil nut from the Amazonas State region provided up to 288% of the recommended intake, in the Mato Grasso State region they provided only 11%.
In addition to selenium, brazil nuts also contain copper, phosphorous, manganese, zinc, magnesium, vitamin E and more.
Reference:
Junior, E. S., Wadt, L., Silva, K., Lima, R., Batista, K., Guedes, M., . . . Guilherme, L. (2017). Natural variation of selenium in Brazil nuts and soils from the Amazon region. Chemosphere, 188, 650-658. doi:10.1016/j.chemosphere.2017.08.158
Silva, S., & Tassara, H. (1998). Fruit in Brazil. São Paulo, SP: Empresa das Artes.