If you have Hashimoto’s, you may have heard that Brazil nuts are a great source of selenium, a mineral that plays a critical role in thyroid function.
But how many should you eat? And is it really the best way to get your daily dose of selenium?
In this article, we’ll explore the benefits and risks of Brazil nuts for Hashimoto’s, and offer some alternative ways to support your thyroid health.
So grab a handful of nuts (not walnuts!) and settle in for some informative reading.
How Many Brazil Nuts For Hashimoto’s
Brazil nuts are a popular choice for those with Hashimoto’s due to their high selenium content. Selenium is essential for proper thyroid function, and a deficiency in it has been linked to Hashimoto’s disease.
But how many Brazil nuts should you eat to get your daily dose of selenium? The answer is one to two nuts per day. Just one Brazil nut contains enough selenium to support the production of thyroid hormones and proteins that protect your thyroid.
However, it’s important to note that the selenium content in Brazil nuts can vary greatly depending on where they were grown. This means that a Brazil nut can contain anywhere from 55 mcg to 550 mcg of selenium. Unless your Brazil nuts were tested for selenium content, you might be unknowingly overdosing or under-dosing yourself.
Additionally, many people with Hashimoto’s may be sensitive to nuts, so stocking up on Brazil nuts may not be the best option for everyone.
The Importance Of Selenium For Thyroid Health
Selenium is a trace mineral that plays a crucial role in supporting many different thyroid functions. The thyroid gland produces hormones that are necessary for growth, metabolism, and body temperature regulation. Selenium is required for the production of the thyroid hormone T3, as well as proteins that protect the thyroid from damage. In fact, thyroid tissue has the highest concentration of selenium in the body.
Low selenium intake can lead to reduced thyroid activity, cellular damage, and autoimmune disorders such as Hashimoto’s thyroiditis and Graves’ disease. Studies have shown that people with low selenium levels have a significantly higher prevalence of thyroid diseases compared to those with regular levels. This highlights the importance of getting adequate selenium intake.
On the other hand, high levels of selenium can result in toxicity over time, which can cause symptoms such as hair and nail loss or brittleness, nausea, skin rashes, and nervous system abnormalities. Therefore, it’s important to be careful with Brazil nuts, which contain as much as 90 mcg of selenium per nut. Eating too many Brazil nuts can actually trigger selenium toxicity.
Incorporating Brazil nuts into your diet can help maintain or increase your selenium intake as effectively as a supplement. Just two Brazil nuts a day can provide enough selenium to support proper thyroid function and protect against thyroid diseases. However, it’s important to ensure that you are not overdosing on selenium by monitoring the amount of Brazil nuts you consume and considering other dietary sources of selenium.
Brazil Nuts And Selenium: How Much Is Too Much?
While Brazil nuts are a great source of selenium, it’s important to remember that too much of a good thing can be harmful. According to Healthline, consuming too much selenium can become toxic and have adverse effects on the human body. In the case of Brazil nuts and their selenium content, it is recommended that adults eat no more than 5 nuts at a time as that will bring them to the maximum amount of selenium they should consume. Consuming more than this may increase your risk of taking too much selenium, which may cause problems such as gastrointestinal issues, brittle hair and nails, joint pain, tiredness, kidney failure, heart failure, and heart attacks.
It’s important to note that selenium toxicity is rare and usually only occurs with excessive supplement use or industrial exposure. However, it’s always better to err on the side of caution and stick to the recommended intake of Brazil nuts. Additionally, if you have any concerns about your selenium intake or are experiencing any adverse effects from consuming Brazil nuts, it’s best to consult with your healthcare provider.
The Pros And Cons Of Brazil Nuts For Hashimoto’s Patients
Pros:
– Brazil nuts are an excellent source of selenium, which is essential for proper thyroid function. This makes them a great choice for those with Hashimoto’s disease.
– Eating just one to two Brazil nuts per day can provide enough selenium to support thyroid health.
– Brazil nuts are also high in monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
– The dietary fiber in Brazil nuts can help lower blood cholesterol levels, reducing the risk of heart disease and stroke.
– The antioxidants in Brazil nuts, including selenium, can help fight free radicals and reduce inflammation in the body.
Cons:
– The selenium content in Brazil nuts can vary greatly depending on where they were grown, which means you may be unknowingly overdosing or under-dosing yourself.
– Some people with Hashimoto’s may be sensitive to nuts, which means that consuming Brazil nuts may not be the best option for them.
– Brazil nuts are high in calories, so consuming too many can lead to weight gain.
– Brazil nuts are also high in saturated fat, which can increase cholesterol levels if consumed in excess.
Other Dietary Sources Of Selenium For Thyroid Health
While Brazil nuts are a great source of selenium, they are not the only dietary option for those looking to support their thyroid health. Here are some other foods that are rich in selenium:
– Seafood: Many types of seafood contain high levels of selenium. Yellowfin tuna and white fish like halibut have about 92 mcg of selenium per 3-ounce serving, while tinned sardines contain 45 mcg for the same portion. Shellfish like oysters, mussels, and shrimp are also good sources of selenium.
– Meat: Lean meats like chicken, turkey, pork, and beef are excellent sources of selenium. A sautéed chicken breast can have up to 35 mcg of selenium with an extra 5 mcg if you eat the skin. A 4-ounce portion of skirt steak can provide 26 mcg of selenium.
– Eggs: One large egg can add about 28% of your daily selenium requirement. Most of this content is concentrated in the egg’s yolk. However, the egg whites have about 9 mcg of selenium, which is a great option for people watching their cholesterol intake.
– Dairy: Many dairy products, including milk and yogurt, are good sources of selenium. Some ready-to-eat breakfast cereals are fortified with selenium as well.
– Grains: Whole grains like pasta and oatmeal can provide a significant amount of selenium. One cup of cooked pasta contains 36 mcg, while a cup of instant oatmeal contains 10 mcg. Whole-grain varieties have even more, with as much as 50 mcg per cup.
It’s important to note that while these foods are rich in selenium, it’s still possible to overdo it on this mineral. Doctors advise not consuming more than 400 mcg of selenium a day to avoid potential health risks. It’s also important to moderate your portions and consider any food sensitivities or allergies you may have.
Supplementing With Selenium: Is It Necessary For Hashimoto’s?
While Brazil nuts are a great source of selenium, it may not always be the best idea to rely solely on them for your daily dose of selenium. This is because the selenium content in Brazil nuts can vary greatly, and it may be difficult to know exactly how much selenium you are getting.
Supplementing with selenium may be necessary for those with Hashimoto’s disease, especially if they have low levels of selenium. Studies have shown that selenium supplementation can significantly reduce thyroid antibodies, which are an indicator of thyroid autoimmunity. In fact, the higher the antibody levels were at the beginning of the studies, the greater the positive effects from selenium.
Selenium supplementation has also been found to be highly effective in patients with Hashimoto’s thyroid disease. One study out of Greece found that supplementing with selenium for 12 months lowered TPO-Ab levels but once the patients stopped taking the selenium, their antibody levels rose 4.8% after 6 months. Another study out of Italy found the same positive TPO-Ab lowering effects after patients supplemented with selenium for 12 months.
It’s important to note that while low levels of selenium are a concern, high levels can result in selenium toxicity over time. Symptoms of toxicity include a garlic smell to the breath, metallic taste in the mouth, hair and nail loss or brittleness, nausea, skin rashes, diarrhea, skin lesions, fatigue, irritability, and nervous system abnormalities. Brazil nuts in particular contain as much as 90 mcg of selenium per nut, which means you can actually trigger selenium toxicity by eating them too often.
In conclusion, while Brazil nuts are a great source of selenium, it may not always be the best idea to rely solely on them for your daily dose of selenium. Supplementing with selenium may be necessary for those with Hashimoto’s disease who have low levels of selenium. However, it’s important to be cautious of selenium toxicity and to consult with a healthcare professional before starting any supplement regimen.