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One Brazil Nut a Day Keeps the Doctor Away—But Not Too Much!

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A new study suggests we should be cautious about our Brazil nut intake.

Nuts are widely recognized for their numerous health benefits. Brazil nuts, in particular, have gained fame for their high selenium content, making them a nutritional powerhouse.

Selenium supports metabolic functions, regulates blood sugar, boosts cognitive abilities, and reduces inflammation. It may also help prevent cancer.

The U.S. Department of Agriculture (USDA) reports that a single Brazil nut contains between 68 and 91 micrograms of selenium, topping the charts among 6,898 selenium-rich foods.

Brazil nut / Peter Hermes Furian-shutterstock.com
Brazil nut / Peter Hermes Furian-shutterstock.com

However, as with many good things, moderation is key in Brazil nuts.

According to the National Institutes of Health (NIH), adults should aim for 55 micrograms of selenium daily. Surprisingly, just one Brazil nut can meet this requirement. The upper limit for adults is 400 micrograms per day, translating to about 4-5 Brazil nuts.

Consuming more than 4-5 nuts a day could result in an intake of approximately 544 micrograms of selenium—a staggering 989% of the recommended amount!

Excessive selenium intake can lead to some unpleasant side effects, including diarrhea, nausea, and hair loss. Some people might even experience a metallic taste in their mouth or notice their nails becoming brittle. In extreme cases, excess selenium consumption can result in kidney failure or heart attacks.

If you crave more Brazil nuts but are worried about exceeding the daily limit, try roasting them. Heat exposure reduces selenium content by 31.7% to 43.3%, making Brazil nuts safer to consume in larger amounts.

Brazil nut / Chase D\'animulls-shutterstock.com
Brazil nut / Chase D’animulls-shutterstock.com

On a brighter note, other nuts like almonds and walnuts might not be as calorie-dense as previously thought.

Dr. David Baer and his team at the USDA Agricultural Research Service conducted a study comparing the calorie content listed on labels with the actual calories absorbed by our bodies from almonds, walnuts, and pistachios.

The results showed that the human body absorbs 5% to 32% fewer calories from these nuts than the labels suggest.

For example, an ounce (28 grams) of almonds contains only 129 calories, 32% less than the labeled 168 to 170 calories.

Walnuts show a similar trend, with an ounce providing 146 calories instead of the labeled 185—a 21% difference. Pistachios are not far behind, with 153.8 calories absorbed per ounce—5% less than the labeled 161.9 calories.

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