Too much of this popular superfood can cause cancer: Know if you are at risk

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.

Acute toxicity can lead to heart attack, kidney failure, vascular symptoms such as tachycardia (faster heart rate than normal) and flushing of the face, tremors, irritability, and myalgia.

Can too much of selenium lead to cancer?
While selenium is known to protect against cancer, having excess amounts can do the opposite - it can raise risk of cancer.

A 2018 review called Selenium for Preventing Cancer analysed data from 10 studies involving over 27,000 people. It was found there was no evidence that selenium supplements decrease cancer incidence. In fact, it raised the risk of prostate cancer and type 2 diabetes in people taking a selenium supplement.

The correct way to eat Brazil nuts

• Limit your intake to 1-2 nuts per day. This amount is enough to meet your daily selenium requirement.
• Add 1 nut into a morning smoothie for a creamy texture and a selenium boost.
• Chop and sprinkle on salads or yogurt. Combine 1–2 Brazil nuts with other nuts, seeds, and dried fruit.
• Selenium and Vitamin E work synergistically to fight oxidative stress. Add Brazil nuts to a spinach or avocado recipe for maximum benefits. Video