Brazil Nuts beat Selenium supplements

[Guest guest]

Selenium has become a favorite supplement and for good reason.

More in another post. But should we be getting it from a pill? What

matters is not how many milligrams of an isolated substance we take

in, but how much we absorb. Once again, WHOLE plants prove vastly

superior to isolates.

Enjoy.

 

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.

 

" Inclusion of this high-selenium food in the diet could avoid the

need for fortification or supplements to improve the selenium status

of New Zealanders, " wrote lead author Christine Thomson from the

University of Otago.

 

The study, published in this month's American Journal of Clinical

Nutrition, could also boost the nut as a functional food ingredient

in Europe where selenium levels have been falling since the EU

imposed levies on wheat imports from the US, where soil selenium

levels are high.

 

As a result, average intake of selenium in the UK has fallen from 60

to 34 micrograms per day, leading to calls from some to enrich soil

and fertilizers with selenium to boost public consumption.

 

The European recommended daily intake (RDI) is 65 micrograms.

 

The new study, performed with 59 New Zealand adults, compared blood

levels of selenium after consuming two Brazil nuts estimated to

provide a 100 microgram dose of selenium, selenomethionine giving a

known dose of 100 micrograms of the mineral, or placebo every day for

12 weeks. The actual daily dose of selenium from the nuts averaged 53

micrograms, said the researchers.

 

At the end of the study, Thomson and co-workers found that blood

levels of selenium had increased by 64.2, 61.0, and 7.6 per cent

among subjects in the Brazil nuts, selenomethionine, and placebo

groups, respectively.

 

Moreover, blood levels of glutathione peroxidase (GPx) - an

antioxidant enzyme that is dependent on selenium to function

properly - had increased by 8.3 and 3.4 per cent in the Brazil nuts

and selenomethionine groups, respectively, while a 1.2 per cent

decrease in levels was observed in the placebo group.

 

" Change over time at 12 weeks in plasma selenium and plasma GPx

activity in the Brazil nut and selenomethionine groups differed

significantly from the placebo group but not from each other, " stated

the researchers.

 

" The change in whole blood GPx activity was greater in the Brazil nut

group than in the placebo and selenomethionine groups, " they added.

 

" Consumption of two Brazil nuts daily is as effective for increasing

selenium status and enhancing GPx activity as 100 micrograms of

selenium as selenomethionine, " they concluded.

 

Selenium is understood to boost the body's antioxidant immune system

and may deliver health benefits including reduced risk of some types

of cancer and cardiovascular disease and promotion of normal liver

function.

 

In the US the FDA issued a qualified health claim on selenium in

2003, which states: " Selenium may reduce the risk of certain cancers.

Some scientific evidence suggests that consumption of selenium may

reduce the risk of certain forms of cancer. However, FDA has

determined that this evidence is limited and not conclusive. "

 

Source: American Journal of Clinical Nutrition

February 2008, Volume 87, Pages 379-384

" Brazil nuts: an effective way to improve selenium status "

Authors: C.D. Thomson, A. Chisholm, S.K. McLachlan, J.M. Campbell

 

Ien in the Kootenays

Eating locally, supplementing globally with wild whole foods

http://wildhealing.net(Rainforest herbs)

http://wildwholefoods.net (AFA algae)

[Guest guest]

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.

 

 

 

 

 

 

 

[Guest guest]

Namaste,

 

I really enjoyed this article. And I have two questions for you.

 

Could you please tell me the best way to prepare the two cloves of garlic a day?

 

Do Brazil Nuts cause migraines like peanuts? I inherited my migraines and do

not want to

bring one on if these nuts do. I do crave them, however, since I got a taste

before I found

out I had to eliminate them from my diet.

 

Thank you for your time and assistance,

 

Blessings!

 

Aimie

 

, " Ieneke " <ienvan wrote:

>

> Selenium has become a favorite supplement and for good reason.

> More in another post. But should we be getting it from a pill? What

> matters is not how many milligrams of an isolated substance we take

> in, but how much we absorb. Once again, WHOLE plants prove vastly

> superior to isolates.

> Enjoy.

>

> 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.

>

> " Inclusion of this high-selenium food in the diet could avoid the

> need for fortification or supplements to improve the selenium status

> of New Zealanders, " wrote lead author Christine Thomson from the

> University of Otago.

>

> The study, published in this month's American Journal of Clinical

> Nutrition, could also boost the nut as a functional food ingredient

> in Europe where selenium levels have been falling since the EU

> imposed levies on wheat imports from the US, where soil selenium

> levels are high.

>

> As a result, average intake of selenium in the UK has fallen from 60

> to 34 micrograms per day, leading to calls from some to enrich soil

> and fertilizers with selenium to boost public consumption.

>

> The European recommended daily intake (RDI) is 65 micrograms.

>

> The new study, performed with 59 New Zealand adults, compared blood

> levels of selenium after consuming two Brazil nuts estimated to

> provide a 100 microgram dose of selenium, selenomethionine giving a

> known dose of 100 micrograms of the mineral, or placebo every day for

> 12 weeks. The actual daily dose of selenium from the nuts averaged 53

> micrograms, said the researchers.

>

> At the end of the study, Thomson and co-workers found that blood

> levels of selenium had increased by 64.2, 61.0, and 7.6 per cent

> among subjects in the Brazil nuts, selenomethionine, and placebo

> groups, respectively.

>

> Moreover, blood levels of glutathione peroxidase (GPx) - an

> antioxidant enzyme that is dependent on selenium to function

> properly - had increased by 8.3 and 3.4 per cent in the Brazil nuts

> and selenomethionine groups, respectively, while a 1.2 per cent

> decrease in levels was observed in the placebo group.

>

> " Change over time at 12 weeks in plasma selenium and plasma GPx

> activity in the Brazil nut and selenomethionine groups differed

> significantly from the placebo group but not from each other, " stated

> the researchers.

>

> " The change in whole blood GPx activity was greater in the Brazil nut

> group than in the placebo and selenomethionine groups, " they added.

>

> " Consumption of two Brazil nuts daily is as effective for increasing

> selenium status and enhancing GPx activity as 100 micrograms of

> selenium as selenomethionine, " they concluded.

>

> Selenium is understood to boost the body's antioxidant immune system

> and may deliver health benefits including reduced risk of some types

> of cancer and cardiovascular disease and promotion of normal liver

> function.

>

> In the US the FDA issued a qualified health claim on selenium in

> 2003, which states: " Selenium may reduce the risk of certain cancers.

> Some scientific evidence suggests that consumption of selenium may

> reduce the risk of certain forms of cancer. However, FDA has

> determined that this evidence is limited and not conclusive. "

>

> Source: American Journal of Clinical Nutrition

> February 2008, Volume 87, Pages 379-384

> " Brazil nuts: an effective way to improve selenium status "

> Authors: C.D. Thomson, A. Chisholm, S.K. McLachlan, J.M. Campbell

>

> Ien in the Kootenays

> Eating locally, supplementing globally with wild whole foods

> http://wildhealing.net(Rainforest herbs)

> http://wildwholefoods.net (AFA algae)

>