Aunt wang, 56 years old, has the habit of eating nuts. Following the detection of mammograms in previous years, she heard that “brazilian nuts are rich in selenium and resistant to cancer”, and then started eating two per day。
Three months later, the results of the review showed no increase in the section, which, according to the doctor, was related to her changing her lifestyle and eating habits. Aunt wang is outraged: "i didn't think that small nuts would bring a great sense of security."
So, can the rich nuts really fight cancer? How many do you eat every day? Is it poison to eat too much? Today, together, we lift its “magic veil”。
Selenium, an indispensable “cancer champion” of the human body
Selenium is an essential trace element of the human body, which, although not in small demand, is effective。
According to the reference nutritional intake for chinese residents, 2013 edition, adults recommend 60 ug per day of selenium intake, while brazilian nuts are representative of the naturally rich foods of selenium, with a level of up to 1,900 ug per 100 grams of brazilian nuts, well above other nuts。
The key concern for selenium is that it is closely related to various antioxidation enzymes, such as cylla peroxide enzymes and sulphate reduction enzymes. These enzymes help to remove the internal free radicals and reduce dna damage, which may reduce the risk of cancer to some extent。
Ii. Scientific evidence: insistence on selenium and a significant decrease in cancer risk
It's not rumors, it's real evidence。
In 2016, an epidemiological study published in the chinese journal of oncology biotherapy found that the risk of several common cancers, such as stomach, lung and liver cancer, was reduced by 30-45 per cent for those with higher haemosine levels。
Another analysis published in the international journal of cancer (ijc) shows a clear negative correlation between selenium intake and cancer incidence. The prevention of tumours in digestive systems is particularly important。
It is worth mentioning that china is one of the globally recognized low-eelse belt countries, particularly in the north-east, sichuan and shaanxi regions, where the population has low levels of selenium and potential health risks cannot be ignored。
Three, how much is good? Twelve grams a day, about two brazilian nuts
Although selenium is an anti-cancer device, it can also become a poison。
Nhs recommended that the daily intake limit for adults be 400 ug. Brazil is rich in nuts, but one contains about 95 ug of selenium, and four can exceed the safety line。
Thus, the recommended daily consumption of one to two brazilian nuts (about 12 grams) would meet the basic needs of selenium without over-ingestion。
If you do not eat brazilian nuts, you can also supplement selenium by:
Seafood: sea belts, purple, shellfish
Animal internal organs: liver, liver
Main diets: beryllium rich, flour rich (to be clearly marked)
Iv. Not everyone lacks selenium, blind additions may be counterproductive
The selenium is good, but not everyone needs extra。
Long-term ingestion of selenium may lead to selenium poisoning, as shown by symptoms of hair loss, nail deformation, gastrointestinal disorders and nervous system disorders。
In particular, those who are already receiving a combination of vitamins, liver disease or kidney failure should consult a doctor before refilling selenium to avoid repeated intake。
In addition, special groups such as children, pregnant women and others have lower tolerance limits for selenium and are more cautious。
V. All-embracing and cancer prevention down
Eating the rich nuts is only a part of a healthy life, not a cancer-proof spirit。
To truly reduce the risk of cancer, there are several ways to begin:
(b) a balanced diet: more vegetables and fruits, more cereals and less pickled barbecues
Moderate exercise: medium-intensity movement of 150 minutes or more per week
Prohibition of alcohol and tobacco: especially from exposure to second-hand smoke
Regular medical examinations: early detection of early intervention, especially of family history。
As sinoyama university experts say, “95 per cent of cancer is related to the lifestyle of the day after tomorrow. Change your life more than eat health care.”
Science eats nuts: not only selenium, but also fat for heart
In addition to being rich in selenium, high-quality nuts such as brazilian nuts, walnuts, sorghums, pistachio and so on, there are many beneficial ingredients such as unsaturated fatty acid, plant steroids and vitamin e。
Several studies have shown that a proper daily consumption of nuts reduces the risk of cardiovascular disease, improves cholesterol levels and enhances memory。
But nuts are too hot to overdose. The total number of nuts is recommended to be within 25 grams per day, of which brazil has no more than two。
The combination of yogurt, oats or food is healthy and delicious。
At the end
It is true that selenium nuts are a food with very high nutritional density, but their “cancer resistance” is not magic, but a reasonable complement based on scientific diets。
Twelve grams per day and for three months, it is possible not only to replenish the selenium but also to provide a steady protection of the body。
But remember: there are no shortcuts to health, only good habits that accumulate slowly。
