Are you a fan of Brazil nuts?
These crescent-shaped nuts are a popular snack and ingredient in many recipes.
However, did you know that consuming too many Brazil nuts can lead to selenium poisoning?
Selenium is a mineral that is essential for our health, but too much of it can be toxic.
In this article, we’ll explore the risks of consuming too many Brazil nuts and how to practice portion control to avoid selenium poisoning.
So, let’s dive in and learn more about this tasty yet potentially dangerous nut.
Can Brazil Nuts Cause Selenium Poisoning
Brazil nuts are known for their high selenium content. While selenium is an essential nutrient that our bodies need, consuming too much of it can lead to selenium poisoning.
Selenium toxicity, also known as selenosis, can cause a range of symptoms, including garlic breath, hair and nail loss or brittleness, gastrointestinal problems, joint pain, tiredness, and even kidney or heart failure in severe cases.
Brazil nuts contain very high amounts of selenium, with each nut containing between 68-91 mcg of selenium. Consuming too many Brazil nuts can cause you to exceed your daily recommended intake of selenium and lead to toxicity.
According to the American College of Allergy, Asthma & Immunology, an estimated 25 to 40 percent of people who have a peanut allergy react to at least one type of tree nut. Therefore, people with nut allergies should avoid consuming Brazil nuts altogether.
What Is Selenium And Why Is It Important?
Selenium is a trace mineral that plays a crucial role in the human body. It is an essential component of various enzymes and proteins called selenoproteins, which help to make DNA and protect against cell damage and infections. These proteins are also involved in reproduction and the metabolism of thyroid hormones.
Most of the selenium in the body is stored in muscle tissue, although the thyroid gland holds the highest concentration of selenium due to various selenoproteins that assist with thyroid function. Selenium is found naturally in foods such as Brazil nuts, fish, meat, eggs, and grains. It can also be taken as a supplement.
While selenium is necessary for our bodies to function properly, consuming too much of it can lead to selenium toxicity. An upper limit of intake has been set at 400μg/day of selenium, and intakes above this level can cause adverse effects. Therefore, it’s important to limit your daily intake of Brazil nuts to avoid consuming too much selenium and potentially developing selenosis.
Brazil Nuts And Selenium Content
The amount of selenium in Brazil nuts can vary greatly, depending on factors such as the region in which the tree is grown and the pH of the soil. The selenium content can even vary between nuts in a single batch or between trees. According to the USDA, there is an average of 96 μg of selenium per Brazil nut and 544 μg of selenium per serving (which is around 6 whole nuts). However, a single study found that Brazil nut selenium concentration ranged from 0.03 to 512 μg/g, a substantial difference. This means that at the highest concentration, consuming just one serving of Brazil nuts could result in a selenium intake of 14515 μg, which is much higher than the recommended daily amount (RDA) of 55 μg.
It’s important to note that Brazil nuts are not the only source of selenium in our diets. Other foods such as seafood, meat, and grains also contain varying amounts of selenium. Therefore, it’s crucial to monitor your overall selenium intake and avoid consuming excessive amounts of Brazil nuts to prevent selenium toxicity. It’s recommended that adults consume no more than 400 μg of selenium per day, and just two Brazil nuts can provide the daily recommended amount.
Symptoms Of Selenium Poisoning
Selenium poisoning can cause a range of symptoms, some of which may be mild and others that can be severe. The early signs of excess selenium intake include a garlic odor on your breath and a metallic taste in your mouth.
More acute symptoms of selenosis can include severe gastrointestinal and neurological reactions such as muscle tenderness, tremors, lightheadedness, facial flushing, and hair loss. In severe cases, selenosis can lead to acute respiratory distress syndrome, myocardial infarction (heart attack), kidney failure, cardiac failure, and even death.
It is important to note that consuming two to three Brazil nuts per day is unlikely to pose a health risk for most people. However, eating 50 or more nuts a day may cause radiation toxicity due to the high amount of natural radionuclide present in Brazil nuts. This makes them 1000 times more radioactive than other foods.
How Much Is Too Much? Recommended Daily Intake Of Selenium
The National Institutes of Health recommends a daily upper limit for selenium intake in adults of 400 mcg. Just a single Brazil nut contains 96 mcg of selenium, which means that consuming more than four Brazil nuts per day may lead to selenium toxicity.
It is important to note that selenium is also present in other foods, including seafood, meat products, and plant-based foods. However, the levels of selenium may vary depending on the soil’s pH level and the level present in the growing soil. It is always advisable to consume a balanced diet and avoid consuming excessive amounts of any one food or nutrient.
To avoid negative side effects, it is recommended that adults limit their intake of Brazil nuts to no more than five nuts at a time. This will bring them to the maximum amount of selenium they should consume without risking selenium toxicity.
Portion Control: Tips For Enjoying Brazil Nuts Safely
While Brazil nuts are packed with health benefits, it’s important to consume them in moderation to avoid the risk of selenium poisoning. Here are some tips for enjoying Brazil nuts safely:
1. Limit your intake: The recommended daily intake of selenium for adults is 55 mcg, and just one Brazil nut contains almost double that amount. To avoid exceeding your daily intake, limit your consumption to a few nuts per day.
2. Be mindful of calorie intake: Brazil nuts are high in calories, and eating too many can lead to unwanted weight gain. To avoid this, be mindful of your overall calorie intake and incorporate Brazil nuts into a balanced diet.
3. Watch out for other sources of selenium: In addition to Brazil nuts, other foods such as fish, eggs, and enriched pasta and bread also contain selenium. Be aware of your overall intake from all sources to avoid exceeding the recommended daily limit.
4. Avoid if you have a nut allergy: As mentioned earlier, people with nut allergies should avoid consuming Brazil nuts altogether.
5. Choose high-quality nuts: The amount of selenium in Brazil nuts can vary depending on the soil and water they are grown in. To ensure you’re getting high-quality nuts with optimal selenium levels, choose reputable brands and sources.
By following these tips, you can enjoy the health benefits of Brazil nuts without putting yourself at risk of selenium poisoning.
Other Sources Of Selenium In Your Diet
While Brazil nuts are known for their high selenium content, there are other sources of selenium in our diet that we can consume to meet our daily recommended intake without risking selenium toxicity.
Seafood, such as tuna, salmon, and shrimp, are good sources of selenium. A 3-ounce serving of tuna contains around 68 mcg of selenium, which is equivalent to one Brazil nut. Other types of fish, such as halibut and sardines, also contain selenium.
Meat and poultry are also good sources of selenium. A 3-ounce serving of beef contains around 33 mcg of selenium, while a chicken breast contains around 22 mcg. Eggs are another source of selenium, with one large egg containing around 15 mcg.
Plant-based sources of selenium include whole grains, such as brown rice and oats, as well as legumes like lentils and chickpeas. One cup of cooked brown rice contains around 19 mcg of selenium, while one cup of cooked lentils contains around 6 mcg.
It’s important to note that the amount of selenium in these foods can vary depending on factors such as soil quality and processing methods. However, incorporating a variety of these foods into your diet can help you meet your daily recommended intake of selenium without relying solely on Brazil nuts.