Pistachios vs Brazil Nuts – Which is Healthier?

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Our Verdict

When comparing pistachios to Brazil nuts, we picked the pistachios.

Why?

In terms of macros, pistachios have more protein, carbs, and fiber, while Brazil nuts have more fat. The fats are mostly healthy, although it is worth noting that Brazil nuts have not only more total saturated fat, but also more saturated fat proportionally to total fats. All in all, Brazil nuts’ macro balance isn’t bad, but we say pistachios have it better.

When it comes to vitamins, pistachios have a lot more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and C, while Brazil nuts have more vitamin E. An easy win for pistachios here.

In the category of minerals, it gets interesting: pistachios have more iron and potassium, while Brazil nuts have more calcium, copper, magnesium, phosphorus, selenium, and zinc. Sounds great, but… About that selenium:

  • A cup of cashews contains 38% of the RDA of selenium. This will go towards helping your hair be luscious and shiny (also important for energy conversion).
  • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

We consider that a point against Brazil nuts.

Adding up the sections gives us an overall win for pistachios. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

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    Dr. Mark Rosenberg explains:

    Not a stimulant, but…

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  • From eye exams to blood tests and surgery: how doctors use light to diagnose disease

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.

    You’re not feeling well. You’ve had a pounding headache all week, dizzy spells and have vomited up your past few meals.

    You visit your GP to get some answers and sit while they shine a light in your eyes, order a blood test and request some medical imaging.

    Everything your GP just did relies on light. These are just some of the optical technologies that have had an enormous impact in how we diagnose disease.

    megaflopp/Shutterstock

    1. On-the-spot tests

    Point-of-care diagnostics allow doctors to test patients on the spot and get answers in minutes, rather than sending samples to a lab for analysis.

    The “flashlight” your GP uses to view the inside of your eye (known as an ophthalmoscope) is a great example. This allows doctors to detect abnormal blood flow in the eye, deformations of the cornea (the outermost clear layer of the eye), or swollen optical discs (a round section at the back of the eye where the nerve link to the brain begins). Swollen discs are a sign of elevated pressure inside your head (or in the worst case, a brain tumour) that could be causing your headaches.

    The invention of lasers and LEDs has enabled many other miniaturised technologies to be provided at the bedside or clinic rather than in the lab.

    Pulse oximetry is a famous example, where a clip attached to your finger reports how well your blood is oxygenated. It does this by measuring the different responses of oxygenated and de-oxygenated blood to different colours of light.

    Pulse oximetry is used at hospitals (and sometimes at home) to monitor your respiratory and heart health. In hospitals, it is also a valuable tool for detecting heart defects in babies.

    Pulse oximeter on finger of hospital patient, person holding patient's hand
    See that clip on the patient’s finger? That’s a pulse oximeter, which relies on light to monitor respiratory and heart health. CGN089/Shutterstock

    2. Looking at molecules

    Now, back to that blood test. Analysing a small amount of your blood can diagnose many different diseases.

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    For more specific disease markers, blood serum is separated from the heavier cells by spinning in a rotating instrument called a centrifuge. The serum is then exposed to special chemical stains and enzyme assays that change colour depending on whether specific molecules, which may be the sign of a disease, are present.

    These colour changes can’t be detected with the naked eye. However, a light beam from an instrument called a spectrometer can detect tiny amounts of these substances in the blood and determine if the biomarkers for diseases are present, and at what levels.

    Gloved hand holding tube containing blood sample, more tubes in rack in background
    Light shines through the blood sample and tells us whether biomarkers for disease are present. angellodeco/Shutterstock

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    Surgeons can insert the same technology through tiny cuts to view the inside of the body on a video screen during laparoscopic surgery (also known as keyhole surgery) to diagnose and treat disease.

    Endoscope tube
    Doctors can insert this flexible fibre-optic tube with a camera on the end into your body. Eduard Valentinov/Shutterstock

    How about the future?

    Progress in nanotechnology and a better understanding of the interactions of light with our tissues are leading to new light-based tools to help diagnose disease. These include:

    • nanomaterials (materials on an extremely small scale, many thousands of times smaller than the width of a human hair). These are being used in next-generation sensors and new diagnostic tests
    • wearable optical biosensors the size of your fingernail can be included in devices such as watches, contact lenses or finger wraps. These devices allow non-invasive measurements of sweat, tears and saliva, in real time
    • AI tools to analyse how blood serum scatters infrared light. This has allowed researchers to build a comprehensive database of scatter patterns to detect any cancer
    • a type of non-invasive imaging called optical coherence tomography for more detailed imaging of the eye, heart and skin
    • fibre optic technology to deliver a tiny microscope into the body on the tip of a needle.

    So the next time you’re at the GP and they perform (or order) some tests, chances are that at least one of those tests depend on light to help diagnose disease.

    Matthew Griffith, Associate Professor and ARC Future Fellow and Director, UniSA Microscopy and Microanalysis Facilities, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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