Brazil Nuts: Benefits, Risks, and How to Consume Them Safely:

Suspense crime, Digital Desk : Selenium, magnesium, phosphorus, zinc, thiamine (vitamin B1), vitamin E, protein, and fiber are all highly important; brazil nuts serve as a great source of these nutrients. These nutrients help support one’s heart health, manage cholestrol, and improve the overall immune system. Selenium is significant when talking about inflammation and cell damage due to oxidative stress.

Analyzing selenium in Brazil nuts

Brazil nuts do have a lot of advantages; however they do pose a risk as well. Brazil nuts have selenium in them in huge quantities. One or two nuts are more than enough to meet an individual’s daily requirement of selenium. If one consumes surpasses this number they might end up developing selenium toxicity which could negatively affect one’s health.

Selenium toxicity also known as man’s worst enemy is real and could prove risky if not contained. The recommended daily intake for selenium is set as below:
55 mcg for male and female adults.
60 mcg for woman carrying a child.
70 mcg for woman feeding their babies.
If these metrics are bypassed, it could potentially cause adverse health scenarios.

Symptoms of Overexposure to Selenium
Excess selenium my cause:

Breath that has a foul odor.

Sense of taste: metallic

Nausea and diarrhea.

Fatigue and joint discomfort.

Disorientation.

Brittle nails.

Cachectic skin abrasions.

Anguish.

Does An Excess Of Selenium Heighten Cancer Risk?

Selenium is recognized for its cancer-fighting and antioxidant characteristics. Yet, it can be harmful when overconsumed. A study in 2018 stated that high doses of selenium supplements correlated with greater risk of developing some cancers, particularly prostate cancer, along with diabetes type 2.

Tips on How to Consume Brazil Nuts Wisely

In order to circumvent the overdose of selenium:

Limit consumption of Brazil nuts to one or two. Gilroy says it's approximately 2 per day.

Pair nuts with spinach or tropical fruits like avocado to elevate intake of vitamin E.

Eating amino acid-rich foods enhances nutrient absorption aiding the body while reducing adverse side effects. Avoid using selenium supplements, if one is already consuming selenium-rich foods.