Brazil Nut Chia Porridge
Support your metabolism, improve your energy and boost your immune system with this DE-licious, thyroid-loving Brazil nut chia porridge.
The key nutrient in this dish that helps us achieve what I just mentioned, plus more, is selenium.
What is selenium and why do we need it?
Selenium is a trace element (micro mineral) that is needed in the body in small amounts. It’s found in foods like salmon, brown rice, poultry, chia seeds and eggs. However, you may be more familiar with Brazil nuts being the most richest source of selenium. Just 2-4 Brazil nuts a day is enough to improve most people’s selenium stores!
What else is so great about selenium?
Antioxidant Activity
Selenium is one of the body’s antioxidant nutrients, helping to counter oxidative stress which happens at a cellular level due to free radicals. We need powerful antioxidants like selenium to help counter this free radical damage which can then help to slow down the ageing process, decrease inflammation, and reduce the risk of many diseases such as heart disease and certain cancers. We also need selenium for glutathione (the master antioxidant!) production.
Hormones
There’s a reason I said ‘thyroid-loving’ earlier and that’s because selenium plays an important role in supporting this butterfly shaped gland. Located in your throat region, the thyroid is responsible for producing hormones that affect metabolism and growth. It also helps to control appetite, sleep, weight, and energy…just to name a few! If you suffer from extreme fatigue, unexplained weight gain (or loss), irritability or muscle weakness it’s worth getting your thyroid hormones (and selenium) levels checked.
Immune function
Research shows that selenium is involved with regulating immune function and is important in reducing inflammation and can slow down viral mutation/replication. Pretty impressive! It works alongside other important antioxidants like vitamins E and C which are also essential for a healthy immune system. A deficiency in this nutrient doesn’t necessarily cause illness directly, but can play a part in making the body more susceptible to illness.
A word of caution: as with most things, more of something “good” doesn’t always equal better. It’s possible to overdose on selenium (selenium toxicity), which can lead to complications with the liver, fever and nausea. This is usually quite rare though so don’t freak out too much. Just a few Brazil nuts a day will do. Consistency over quantity.
Ok now for the recipe!
Tip: This makes for a simple delicious breakfast on the go if prepared the night before, or enjoy as a nutritious dessert!
Recipe (Selenium-rich): Chia Seed Pudding
Serves 4
½ cup Brazil nuts
2 cups filtered water
1 tsp maple syrup
nut bag or several layers of cheesecloth (optional)
½ cup chia seeds
½ tsp ground cinnamon
¼ tsp sea salt
1 Tbs maple syrup
1 Tbs hemp seeds
1 Tbs shredded coconut
Seasonal fruits
Blend Brazil nuts in water in a high-speed blender until you get smooth, creamy milk. If desired, strain it with a nut bag or several layers of cheesecloth.
Add Brazil nut milk and other ingredients into a bowl and whisk until combined. Let sit several minutes in the fridge (or overnight) until desired thickness is reached.
Top with hemp seeds, coconut and fruits.
Serve & Enjoy!
Sources:
https://www.nrv.gov.au/nutrients/selenium
https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
Whitney, E., Rady Rolfes, S., Crowse, T., & Walsh, A. (2019). Understanding Nutrition (4th ed.). Australia: Cengage.
PMID: 18384097
PMID: 21955027
PMID: 22381456