Brazil nuts are supply of protein, dietary fiber, heart-healthy mono- and polyunsaturated fat, nutritional vitamins, and minerals.
Additionally they include a sure mineral — selenium — that may result in damaging well being results if consumed in giant quantities.
Right here, study extra about the advantages and uncomfortable side effects of Brazil nuts, plus how a lot you may eat per day.
Selenium Content material in Brazil Nuts
Brazil nuts include a excessive content material of the hint mineral selenium. Whereas your physique wants selenium to outlive, consuming an excessive amount of can have damaging well being results.
In small doses, selenium is an antioxidant that may assist your immune system and assist regulate your thyroid, amongst different bodily features, explains the Nationwide Institutes of Well being (NIH).
In response to the U.S. Division of Agriculture (USDA), 1 ounce of Brazil nuts comprises 544 micrograms (mcg) of selenium, and one kernel comprises 96 mcg.
How A lot Selenium Is Secure?
The NIH lists the really useful dietary allowance for selenium primarily based on age vary. These quantities are really useful to assist preserve optimum well being:
- Kids, 7 Months to three Years 20 mcg
- Kids, 4 Years to eight Years 30 mcg
- Kids, 9 Years to 13 Years 40 mcg
- Adults, 14 Years and Over 55 mcg
- Lactating and Pregnant Individuals 60 to 70 mcg
How A lot Selenium Is Poisonous?
Consuming only one Brazil nut places you over the really useful every day consumption of selenium per day. Nevertheless, as a result of it’s from a pure meals supply, it’s extremely unlikely this quantity would trigger a extreme poisonous response.
In response to the NIH, there’s a tolerable higher restrict for selenium, or the very best doable quantity you may eat with the bottom probability of uncomfortable side effects. Listed here are the bounds primarily based on age:
- Kids, 1 to three Years 90 mcg
- Kids, 4 to eight Years 150 mcg
- Teenagers, 9 to 13 Years 280 mcg
- Adults, 14 Years and Older 400 mcg
Primarily based on the USDA itemizing for Brazil nuts, consuming as few as 4 every day may put you prone to selenium toxicity.
Preserve this in thoughts when you’re additionally consuming different selenium-rich meals, like shellfish, beef, turkey, hen, fortified cereals, beans, or whole-wheat merchandise, or taking dietary supplements with selenium, in response to the Harvard T.H. Chan Faculty of Public Well being.
Signs of Selenium Toxicity
Selenium toxicity can also be a situation referred to as selenosis. Analysis has discovered that an early indicator of the situation is a garlic odor in your breath. Different frequent signs embody:
- Hair loss
- Discolored nails
- Gastrointestinal points, corresponding to nausea and diarrhea
- Shortness of breath
- Nervous system points
In extreme circumstances, signs can embody issue respiration, lightheadedness, tremors, kidney or coronary heart failure, and coronary heart assaults, in response to the NIH.
Allergic Response vs. Selenium Toxicity
Selenosis and tree nut allergy symptoms have some overlapping signs, however they aren’t the identical.
Selonosis can occur on account of consuming too many Brazil nuts or different selenium-rich meals. A Brazil nut allergy occurs if you’re already allergic to nuts.
In response to the American Faculty of Allergy, Bronchial asthma & Immunology (ACAAI), some frequent signs of a tree nut allergy embody:
- Stomach ache, cramps, nausea, and vomiting
- Diarrhea
- Issue swallowing
- Itching of the mouth, throat, eyes, pores and skin, or every other space
- Nasal congestion or a runny nostril
- Nausea
- Shortness of breath
- Anaphylaxis, which is a probably life-threatening response that may ship your physique into shock
Whereas tree nut allergy symptoms are usually lifelong (lower than 10 p.c of individuals outgrow it, says the ACAAI), selonosis goes away after in search of correct remedy.
Brazil Nuts Include Barium
Research have discovered that Brazil nuts include hint quantities of a steel referred to as barium, which is absorbed by crops by way of the soil. The quantity of barium in Brazil nuts varies relying on the place they’re grown.
Whereas present analysis suggests the quantity of barium present in really useful servings of Brazil nuts is minimal and unlikely to trigger hurt, it’s nonetheless essential to know the uncomfortable side effects that may happen from an unintended overdose, also referred to as barium intoxication.
In response to the Facilities for Illness Management and Prevention (CDC), indicators and signs embody nausea, salivation, vomiting, stomach cramps, watery diarrhea, hypokalemia (a discount in blood potassium ranges that may trigger a fast coronary heart price), muscle weak point, and paralysis.
Backside line: One Brazil nut just isn’t prone to enhance your barium consumption to the purpose of threat.
Vitamin Content material of Brazil Nuts
Like most nuts, Brazil nuts are excessive in energy and fats. Six Brazil nuts include 187 energy, 4.05 grams (g) of protein, 3.32 g of carbohydrates, and 19 g of fats — with 4.56 g from saturated fats, 6.78 g of monounsaturated fats, and 6.92 g of polyunsaturated fats, in response to the USDA.
Basically, it’s really useful that 20 to 35 p.c of your every day caloric consumption come from fats, in response to PennState Extension, with not more than 10 p.c coming from saturated fats, says the Dietary Pointers for People.
Brazil nuts are additionally supply of dietary fiber, with about 2.3 g of fiber per six kernels, in response to the USDA. Fiber might help enhance your digestion, decrease your ldl cholesterol, and reduce your threat of coronary heart illness, says Mayo Clinic.
Different Nutritional vitamins and Minerals in Brazil Nuts
Past wholesome fats and fiber, Brazil nuts are additionally wealthy in sure nutritional vitamins and minerals. One serving of Brazil nuts (six kernels) comprises 6.24 mcg of folate, or vitamin B9, in response to the USDA.
Folate might help decrease blood stress, assist embryo improvement throughout being pregnant, and assist mind well being, says Cleveland Clinic.
One serving of Brazil nuts additionally comprises 1.6 mcg of vitamin E, an essential antioxidant for preventing illness and supporting pores and skin well being, says MedlinePlus.
Brazil nuts are additionally a wealthy supply of magnesium, with 107 milligrams (mg) per serving, and phosphorus, with 206 mg per serving.
In response to the NIH, magnesium might help with protein synthesis, blood glucose management, and muscle and nervous perform. Phosphorus is helpful for bones, enamel, and cell membranes, says the Harvard T.H. Chan Faculty of Public Well being.
Drug and Medicine Interactions
If you happen to take sure prescription drugs, discuss to your physician earlier than including Brazil nuts to your weight loss program. The selenium content material may cause a damaging interplay with drugs like cisplatin, a powerful chemotherapy drug.
Additionally discuss to a medical skilled earlier than mixing natural dietary supplements of any sort with Brazil nuts or different dietary supplements that include selenium to verify it’s best for you.
