Are you a fan of Brazil nuts?
These giant nuts are known for being a great source of selenium, an essential trace element that helps your body fight off infections and plays a crucial role in reproduction.
However, did you know that Brazil nuts are also high in oxalates?
Oxalates are compounds found in many foods that can contribute to the formation of kidney stones.
In fact, Brazil nuts contain nearly twice as much soluble oxalate compared to other nuts like peanuts and pistachios.
But don’t worry, we’ve got you covered!
In this article, we’ll explore the oxalate content of Brazil nuts and other high-oxalate foods, and provide tips on how to enjoy them without overindulging.
So, let’s dive in and learn more about Brazil nuts and oxalates!
Are Brazil Nuts High In Oxalates
Yes, Brazil nuts are high in oxalates. In fact, they are one of the nuts with the highest oxalate content. Just one Brazil nut can deliver up to 90 mcg of selenium, which is almost twice as much selenium as you need in a day. And a 1-ounce serving (that’s six to eight nuts) packs a whopping 777% of your daily selenium needs.
While selenium is an essential nutrient, it’s important to be mindful of your intake of Brazil nuts due to their high oxalate content. Consuming too many Brazil nuts can put you at risk for selenium toxicity, which can cause hair loss, gastrointestinal and neurologic problems, lightheadedness, and even heart attacks or kidney failure.
What Are Oxalates And Why Are They A Concern?
Oxalates are naturally occurring compounds found in many plant-based foods, including nuts, seeds, vegetables, and fruits. They are known to bind with minerals in the gut, preventing the body from absorbing them. This can lead to nutrient deficiencies and other health concerns.
One of the main concerns with oxalates is their potential to cause kidney stones. In individuals prone to kidney stones, oxalates can build up in the kidneys and contribute to stone formation. High-oxalate foods should be avoided or moderated in these cases.
In addition to kidney stones, consuming too many high-oxalate foods can also hinder nutrient absorption and lead to other health issues. For example, spinach is high in both calcium and oxalate, which can prevent the body from absorbing calcium properly.
It’s important to note that not all minerals in food will bind with oxalates. However, it’s still important to be mindful of your intake of high-oxalate foods and to speak with a healthcare professional if you have concerns about your diet. A registered dietitian can help you find lower-oxalate alternatives and ensure that you are meeting your nutritional needs.
The Oxalate Content Of Brazil Nuts
Brazil nuts are known for their high oxalate content. According to a study conducted by Ritter and Savage in 2007, Brazil nuts contain 137mg of oxalate per ounce. This high oxalate content can be problematic for individuals with a tendency to form kidney stones. Oxalate is a naturally occurring substance found in many foods, including nuts, seeds, and leafy greens. When consumed in excess, oxalate can bind with calcium in the body and form kidney stones.
It’s important to note that while Brazil nuts are high in oxalates, they also contain important nutrients like selenium, magnesium, and vitamin E. Consuming them in moderation can be beneficial for overall health. However, if you have high urine oxalate levels or a history of kidney stones, it’s best to limit your intake of Brazil nuts and other high-oxalate foods.
Other High-Oxalate Foods To Watch Out For
Apart from Brazil nuts, there are other nuts and seeds that are high in oxalates and should be consumed in moderation or avoided if you have high urine oxalate levels. Almonds, for instance, contain 122mg of oxalate per ounce, and almond butter, flour, and milk are also high in oxalates. Cashews have 49mg of oxalate per ounce, while hazelnuts have 63mg and pine nuts have 56mg. Chia seeds contain 45mg of oxalate per two tablespoons, while sesame seeds have 126mg of oxalate per two tablespoons.
It’s important to note that while restricting high-oxalate foods was once recommended for people at risk of kidney stones, research shows that it may no longer be practical. Most of the oxalates in our urine come from our body rather than food, and many high-oxalate foods also contain essential nutrients that our bodies need. However, in some cases, a low-oxalate diet may still be recommended by a doctor.
If you’re looking to reduce your oxalate intake, there are several low-oxalate foods that you can add to your diet. Kale and bok choy are nutrient-rich greens with just 2 milligrams and 1 milligram of oxalates per cup, respectively. Nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates compared to almonds at about 30 milligrams per ounce. Pumpkin and sunflower seeds contain less than 2 milligrams of oxalates per ounce and are also a good source of vitamin E, magnesium, and protein. Sweet potatoes have only 28 milligrams of oxalates per cup and are higher in most vitamins and minerals compared to regular potatoes. Broccoli is a delicious low-oxalate vegetable at just 2 milligrams per cup and is also a good source of fiber and protein. Kidney beans are a good substitute for navy beans with only 15 milligrams per half-cup, and they’re also a rich source of protein and fiber. Finally, blueberries and blackberries have only 4 milligrams of oxalates per cup and are rich in antioxidants, which can help prevent diseases such as heart disease and cancer. Dried figs are also a sweet fix that’s lower in oxalates compared to dates and are high in fiber, potassium, iron, and calcium.
If you’re at risk for kidney stones or have high urine oxalate levels, it’s important to talk to your doctor about what diet is best for your health. A dietitian can also help you find lower-oxalate alternatives to high-oxalate foods.
How To Enjoy Brazil Nuts Without Overindulging
Despite their high oxalate content, Brazil nuts can still be enjoyed in moderation. Here are some tips on how to enjoy Brazil nuts without overindulging:
1. Stick to the recommended serving size: As mentioned above, a 1-ounce serving of Brazil nuts is equivalent to six to eight nuts. Stick to this serving size to ensure that you’re not consuming too much selenium or oxalates.
2. Incorporate Brazil nuts into your meals: Instead of snacking on Brazil nuts alone, try incorporating them into your meals. You can sprinkle chopped Brazil nuts on top of your oatmeal or yogurt, add them to your smoothies, or use them as a topping for salads.
3. Mix Brazil nuts with other nuts: If you enjoy eating mixed nuts, try mixing Brazil nuts with other nuts that have a lower oxalate content, such as almonds or macadamia nuts.
4. Soak and rinse Brazil nuts before eating: Soaking and rinsing Brazil nuts can help reduce their oxalate content. Soak the nuts in water overnight and rinse them thoroughly before eating.
5. Avoid consuming Brazil nut products: Brazil nut products such as butters, milks, and flours may contain higher amounts of oxalates than whole Brazil nuts. It’s best to avoid these products if you’re trying to limit your oxalate intake.
By following these tips, you can still enjoy the health benefits of Brazil nuts without overindulging and putting yourself at risk for selenium toxicity.
The Benefits Of Brazil Nuts And Selenium
Despite their high oxalate content, Brazil nuts offer numerous health benefits, mainly due to their high selenium content. Selenium is an essential mineral that plays a crucial role in several bodily functions, including metabolism, immune function, and thyroid health. It also acts as a powerful antioxidant that helps combat free radicals and oxidative stress, which can lead to chronic diseases such as cancer, heart disease, and type 2 diabetes.
Eating just one Brazil nut a day can provide you with more than the daily recommended amount of selenium. Selenium helps to strengthen your immune system and improve your outcomes with various health conditions, such as cancer, heart disease, infections, and infertility. It can also help to lower insulin levels and boost insulin sensitivity, improving blood sugar levels in people with type 2 diabetes.
Brazil nuts contain high levels of monounsaturated fats, which are healthy fats that can help to improve your cholesterol levels and reduce your risk of heart disease. The dietary fiber in Brazil nuts can also help to lower blood cholesterol levels, reducing the risk of heart disease and stroke.
Furthermore, Brazil nuts are rich in antioxidants such as vitamin E and phenols that help fight free radicals, reducing oxidative stress and inflammation in your body. Lowering inflammation can help to reduce your risk of various health conditions such as heart disease, diabetes, and certain types of cancer.
Brazil nuts also have calcium and magnesium, both of which are necessary for bone health. A 1-ounce serving of Brazil nuts has about 25% to 33% of your recommended daily dose of magnesium, which plays an important role in bone density. More magnesium can lead to higher bone density.
Conclusion: Moderation Is Key When It Comes To High-Oxalate Foods
In conclusion, when it comes to high-oxalate foods, moderation is key. While many nutritious foods contain oxalates, it’s important to be mindful of your intake and balance your diet accordingly. Incorporating a variety of low-oxalate foods, such as lean proteins, fruits, and vegetables, can help reduce your overall oxalate intake and promote a healthy diet. Additionally, soaking certain high-oxalate foods before cooking or eating them can help reduce their oxalate content. Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.