One of the most common mistakes wellness enthusiasts make is to overindulge in ‘healthy’ foods. However, too many of these fit-friendly meals can sometimes lead to long-lasting effects, ones that could even be life-threatening.
Brazil nuts, hailed for its wealth of antioxidants, essential minerals and nutrients are advised by nutritionists as an important addition to the diet. The star nutrient of the nutrient-dense seeds from the Brazil nut tree is selenium, the mineral that fights inflammation, protects cells from oxidative stress, supports immune function, and is good for thyroid health. Additionally, Brazil nuts also have magnesium, phosphorus, zinc, Thiamine (Vitamin B1), Vitamin E, healthy fats, protein, and fibre. The nutrient-dense superfood is known to lower cholesterol and guard heart health.
With so many amazing benefits, it’s easier to snack on it way too much than necessary. Eating more Brazil nuts means an increased intake of selenium too, a compound with protective properties in limited amounts, but a potential damaging effect in excess.
The recommended daily intake of selenium is 55 micrograms (mcg) per day, but it may go slightly up for pregnant women (60 mcg) per day and breastfeeding women (70 mcg) per day, according to National Institutes of Health (NIH) – Office of Dietary Supplements.
So what happens when you exceed this daily limit?
Like many other vitamins and minerals, excess of selenium over a long period of time could lead to selenium toxicity. Also known as selenosis, the condition may lead to garlicky odor in the breath, a metallic taste in the mouth and symptoms such as nausea or diarrhea, tiredness, irritability, and joint pain.
Some other signs include loss of mentation (mental activity) , tingling or numbness, hyperreflexia (overactive reflexes), brittle or deformed nails, alopecia (hair loss), discoloration and loss of teeth, as well as skin rashes.