{"id":7232,"date":"2014-10-17T09:47:24","date_gmt":"2014-10-17T16:47:24","guid":{"rendered":"https:\/\/fxnutrition.com\/?p=7232"},"modified":"2025-08-28T15:21:39","modified_gmt":"2025-08-28T15:21:39","slug":"signs-symptoms-and-selenium","status":"publish","type":"post","link":"https:\/\/www.fxnutrition.com\/blog\/signs-symptoms-and-selenium","title":{"rendered":"Rich in Selenium for Optimal Thyroid Function, A Functional Medicine Nutritionist\u2019s Spin on a Classic: Brazil Nut Tapenade"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Today, we delve into the fascinating world of thyroid health. Picture this: a butterfly-shaped gland nestled in the neck, silently orchestrating all aspects of a person\u2019s wellbeing. But hold on, if you&#8217;re dismissing this as irrelevant because you think, &#8220;I don&#8217;t have or know anyone who has thyroid problems like hypothyroidism or Hashimoto&#8217;s,&#8221; think again! Thyroid health is intertwined with countless factors that impact our overall health. So, whether or not you or someone you know currently struggles with or is working to manage thyroid hormone production issues, this is a topic to know.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\n<h3><strong>Why you should care about thyroid health<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Every one of us possesses a thyroid gland (unless, of course, it has been surgically removed for specific reasons). We all share a common desire for it to function seamlessly \u2013 trust me, it&#8217;s something we all wish for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just as we seldom contemplate our left big toe&#8217;s role in walking until we accidentally stub it, or give thought to our molars aiding in grinding and chewing food until a tooth infection arises, the thyroid often goes unnoticed until it communicates its distress through a series of unmistakable signs and symptoms.<\/span><span style=\"font-weight: 400;\"><\/span><\/p>\n<p><b>Let\u2019s look at the main functions of the thyroid and the hormones it produces:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The thyroid is the primary control center for the metabolism.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It plays a crucial role in determining growth rates, especially in young individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The thyroid facilitates the breakdown and utilization of carbohydrates and fats from dietary intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The thyroid assists in the conversion of beta-carotene found in plant foods into the fat-soluble vitamin A, which is essential for proper immune function, inflammatory response, genetic health, and reproductive wellbeing.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The thyroid affects cholesterol levels, blood pressure, appetite, mental sharpness, libido and so much more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We want our thyroid functioning properly!<\/span><\/p>\n<h2>What factors affect thyroid function?<\/h2>\n<p><span style=\"font-weight: 400;\">Thyroid dysfunction can creep up like the first day of school after summer break<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">It\u2019s not usually a simple flick of a switch that takes the thyroid from functional to non-functional. Stress, toxins, autoimmune conditions, infections, certain medication, fluoride and deficiency in specific nutrients can all inhibit the necessary production of thyroid hormones. There are a few key nutrients to consider for thyroid health and today\u2019s topic focuses on one of those that\u2019s often overlooked for thyroid health and beyond.<\/span><\/p>\n<h3>Selenium: A key nutrient for optimal thyroid function and more<\/h3>\n<p><span style=\"font-weight: 400;\">Selenium is an antioxidant, a critical constituent in the production of thyroid hormones, and plays a vital role in the conversion of the primary thyroid hormone (T4) to the more bio-active thyroid hormone (T3). Selenium can also counteract the oxidative stress and inflammation that can come from an excess of iodine and its by-products surrounding the thyroid tissue. Selenium has several other important functions in the body beyond the thyroid, and in today\u2019s stressful climate, many of us can be deficient in this important nutrient. Again, a powerful antioxidant, selenium has been identified as a contributing factor in helping to prevent heart disease and cancer, among other things.\u00a0<\/span><\/p>\n<h3>How to add Brazil nuts to the diet, according to a Functional Medicine Nutritionist<\/h3>\n<p><span style=\"font-weight: 400;\">And, since I want to bring it back to a practical, food-first perspective when I can, Brazil nuts are one food that is at the top of the list of selenium-rich foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a Functional Medicine Nutritionist, I\u2019ve always suggested that people consume two or three Brazil nuts to start the day, or the same quantity carried in their purse or pocket for a midday snack (if, of course, they are able to eat nuts).\u00a0<\/span><\/p>\n<h4>How to store Brazil nuts<\/h4>\n<p><span style=\"font-weight: 400;\">You may be thinking of the old, dry rancid Brazil nuts that you snacked around in the nut mix at your grandma\u2019s house. But I\u2019m talking about fresh succulent Brazil nuts. They should be creamy, sweet and sometimes even a little smokey. Delicious as they are nutritious!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your Brazil nuts taste rancid, they probably are. When you sample the best Brazil nuts, you will inevitably come back to tell me that you love them so much that you can\u2019t stop eating them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Brazil nuts should be eaten raw, sprouted (soaked in water for an hour or two), or dry-roasted without salt.<\/span><\/p>\n<h4>How to buy Brazil nuts<\/h4>\n<p><span style=\"font-weight: 400;\">Talk to the buyer at your local health food store or co-op and find out how their Brazil nuts are being sourced, stored and how long they sit on the shelf. I like to buy mine from a trusted source and keep them in the freezer. Popping two or three Brazil nuts from the freezer is a great treat!<\/span><\/p>\n<h4><b>Brazil nuts are great, but try not to go overboard<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">While there are many lifestyle and environmental factors that lead to unwanted selenium deficiency, selenium toxicity is not desirable either. It\u2019s not a danger that many of us need to worry about, but regular consumption of mass quantities of Brazil nuts could, over time, lead to adverse symptoms due to their high mineral stores. <\/span><i><span style=\"font-weight: 400;\">Not to mention that a large quantity may deliver more caloric intake than most of us want, need, or can use in one day.<\/span><\/i><span style=\"font-weight: 400;\"><\/span><\/p>\n<p><\/p>\n<h2><b>Brazil Nut Tapenade<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Enjoy my Brazil nut tapenade recipe below. It can be served atop crostini, mixed with pasta like a pesto, or massaged into torn hearty greens. The richness depends on the intensity of the olives \u2014 use a milder olive for a mellower taste.<\/span>\u00a0<\/p>\n<p><span style=\"font-weight: 400;\">Yields approximately 1-1\/2 cups<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><br \/><\/span><\/i><b>Ingredients (all organic, if possible)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup sun-dried tomatoes, soaked about 2 hours in advance of preparation (or use oil-packed and drain)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup pitted black olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cloves garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup packed flat-leaf parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup raw Brazil nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup cold-pressed olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 lemon, squeezed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sea salt to taste<\/span><\/li>\n<\/ul>\n<p><b>Preparation<\/b><b><br \/><\/b><span style=\"font-weight: 400;\">Place all ingredients in a food processor and pulse until the tapenade is chunky.<\/span><\/p>\n<p><\/p>\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p style=\"font-size:10px\">References:<\/p>\n\n\n\n<p style=\"font-size:10px\">Godos J, Giampieri F, Micek A, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8869304\/#:~:text=The%20major%20dietary%20sources%20of,%2Fg)%20%5B7%5D\">Effect of Brazil Nuts on Selenium Status, Blood Lipids, and Biomarkers of Oxidative Stress and Inflammation: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.<\/a> Antioxidants (Basel). 2022;11(2):403. Published 2022 Feb 16. doi:10.3390\/antiox11020403<\/p>\n\n\n\n<p style=\"font-size:10px\">Cardoso BR, Duarte GBS, Reis BZ, Cozzolino SMF. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28888463\/\">Brazil nuts: Nutritional composition, health benefits and safety aspects.<\/a> Food Res Int. 2017;100(Pt 2):9-18. doi:10.1016\/j.foodres.2017.08.036<\/p>\n\n\n\n<p style=\"font-size:10px\">Barcza Stockler-Pinto M, Carrero JJ, De Carvalho Cardoso Weide L, Franciscato Cozzolino SM, Mafra D. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26545554\/\">EFFECT OF SELENIUM SUPPLEMENTATION VIA BRAZIL NUT (BERTHOLLETIA EXCELSA, HBK) ON THYROID HORMONES LEVELS IN HEMODIALYSIS PATIENTS: A PILOT STUDY<\/a>. Nutr Hosp. 2015;32(4):1808-1812. Published 2015 Oct 1. doi:10.3305\/nh.2015.32.4.9384da Silva A, Silveira BKS, de Freitas BVM, Hermsdorff HHM, Bressan J. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9498495\/\">Effects of Regular Brazil Nut (Bertholletia excelsa H.B.K.) Consumption on Health: A Systematic Review of Clinical Trials<\/a>. Foods. 2022;11(18):2925. Published 2022 Sep 19. doi:10.3390\/foods11182925<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s not just what you eat. It&#8217;s how it gets there.<br \/>\nEater&#8217;s Digest, from Replenish PDX is one eater&#8217;s monthly reflection on the journey of her food.<br \/>\nThis month: mining key minerals from your food<br \/>\nThough we&#8217;ll be shifting our focus to the importance ofdigestion fairly soon (I know it&#8217;s a topic near and dear to your heart), I&#8217;m not quite done waxing on about the beauty of the butterfly nestled within your neck.<br \/>\nHere in the virtual halls of Replenish, thyroid health is still top of mind since the Girl&#8217;s Guide to Hashimoto&#8217;s kicks off tonight with our first live call (pssst&#8230;it&#8217;s not too late to join us!)<br \/>\nIf you&#8217;re thinking, I don&#8217;t have Hashimoto&#8217;s, I don&#8217;t need to read this. Think again! There are so many factors that affect thyroid health and that ultimately affect you.<\/p>\n","protected":false},"author":1,"featured_media":22531,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[159],"tags":[179,170],"class_list":["post-7232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-therapy","tag-clinical-quickie","tag-recipe"],"_yoast_wpseo_sitemap-include":null,"_yoast_wpseo_canonical":null,"_yoast_wpseo_redirect":null,"_yoast_wpseo_opengraph-description":null,"_yoast_wpseo_opengraph-title":null,"_yoast_wpseo_focuskeywords":"[]","_yoast_wpseo_meta-robots-noindex":null,"_yoast_wpseo_meta-robots-nofollow":null,"_yoast_wpseo_title":"Rich in Selenium for Optimal Thyroid Function, A Functional Medicine Nutritionist\u2019s Spin on a Classic: Brazil Nut Tapenade","_yoast_wpseo_metadesc":"Selenium is a key mineral for optimal thyroid function. For those looking to add a selenium-rich recipe to their rotation, try our Brazil Nut Tapenade by Functional Medicine Nutritionist, Andrea Nakayama.","_yoast_wpseo_focuskw":"thyroid function","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.6 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rich in Selenium for Optimal Thyroid Function, A Functional Medicine Nutritionist\u2019s Spin on a Classic: Brazil Nut Tapenade<\/title>\n<meta name=\"description\" content=\"Selenium is a key mineral for optimal thyroid function. 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