Selenium bioavailabilty higher from Brazil nuts, says study
15-Feb-2008 - Consuming only two Brazil nuts every day can raise blood selenium levels by about 65 per cent, suggests a new study from New Zealand
Results of the randomised controlled trial showed that the bioavailability of the mineral from the nuts was higher than from selenomethionine, one of the most common forms used for fortifying foods and in dietary supplements.
I don't eat Brazil nuts often but I do enjoy their flavor. The trouble, for me, is that I already get 400 mcg of selenium from my normal supplements. I think it wouldn't be advisable to get too much more from my diet.
But, adding Brazil nuts might be a great dietary aid for those who don't supplement with this trace mineral. And, the beauty of these nuts is that you don't have to eat a lot of them in order to get a significant amount of selenium.
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Hey Iggy, some time back I read that the amount
of selenium in a brazil nut depends on where it is
grown. Do you have anything on that?
Yes, I read that the Brazil nuts that you buy in the shell are wild and are higher in selenium. The shelled nuts are from commercial plantations and are usually lower in selenium. I only see the in the shell nuts during the holiday season.
Quote:
Adding Brazil nuts to your diet will help you reach the desired level of 200 micrograms (mcg) per day. Here is an important tip: one unshelled Brazil nut (the kind you must crack yourself) averages 100 mcg of selenium, according to Cornell Professor Donald J. Lisk. On the other hand, an already shelled Brazil nut averages 12 to 25 mcg. So, while you can reach your daily requirement with two freshly hulled Brazil nuts, it would take between 8 and 16 already-shelled nuts to reach that level.
There are other reasons to favor unshelled nuts. They are less likely to be contaminated by chemicals, odors or molds. Inspect the nuts carefully. Fresh Brazil nuts should be ivory white. If they have turned yellow, don't eat them. If you're not sure, take a nibble, and focus on the after-taste. It should be sweet, never bitter or rancid.
Keep all nuts in the refrigerator before using them. They can go rancid. One logistical problem is that Brazil nuts tend to cling tenaciously to their shells. There are various fixes for this. If you freeze the nuts, the meat comes away from the shell more easily. Crack them while frozen and then let them defrost before eating. A good nutcracker (with a roughened surface) and a metal nut pick are essential tools. Some sources recommended baking them at 350 degrees F for about 15 minutes. I would avoid heating them, however, for fear of losing valuable nutrients.
Selenium can be toxic in relatively high doses. According to Dr. Lisk, the toxic dose is around 2,500 mcg per day. Also, people are occasionally allergic to Brazil nuts. Or the nuts may have become contaminated with peanuts in processing. If you have never eaten them before, start with a small bite and then proceed with caution. I myself have never had a problem with them. They are delicious.
After Brazil nuts, another good source of selenium is garlic. Everyone should try to average two cloves of fresh garlic per day. Other foods high in selenium are whole grains, sunflower seeds, other nuts, meat and seafood, especially swordfish, tuna and oysters. However you do it, try to make sure that you get your daily dose of 200 mcg of selenium. It could make a big difference. https://www.cancerdecisions.com/121001.html
Brazil Nuts More Effective Than Selenomethionine
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