In general, Brazil nuts are safe for everyone to eat. If you eat too many or take them in addition to selenium supplements, you may be taking in too much selenium. This can cause selenosis, which can cause symptoms such as hair loss and brittle nails in some people. Brazil nuts contain antioxidants such as selenium, vitamin E and phenols.
Just one nut a day can reduce inflammation. However, your intake must be consistent to continue to experience the benefit. When it comes to Brazil nuts, less is more. They are high in calories and fat, which can cause unwanted weight gain if you eat too many of them.
Eating just two Brazil nuts a day can help maintain or increase your selenium intake as effectively as a supplement. The dietary fiber in Brazil nuts may also help lower blood cholesterol levels, reducing the risk of heart disease and stroke. Brazil nuts contain several antioxidants, such as selenium, vitamin E and phenols such as gallic acid and ellagic acid (. Brazil nuts are among the richest dietary sources of selenium, an essential mineral with antioxidant properties.
A small-scale trial reported that eating one Brazil nut a day for 6 months had positive effects on some cognitive functions among older adults with mild cognitive impairment (MCI) compared to those in the control group. Brazil nuts are inexhaustible sources of nutrition and provide healthy fats, antioxidants, vitamins and minerals. In addition to selenium, Brazil nuts contain lots of protein, essential minerals, and healthy fats. Brazil nuts have a high amount of selenium (68-91 mcg per nut), and having too many Brazil nuts can cause your body's selenium to rise above the acceptable limit.
A single nut from Brazil contains 68 to 91 micrograms (mcg) of selenium, meaning that just one nut per day can provide the recommended adult daily allowance of 55 mcg. The concentration of selenium in Brazil nuts varies depending on the amount present in the soil, so each nut may contain a different amount. Another study looked at the effects of eating Brazil nuts on obese people with selenium deficiency who were undergoing treatment for kidney disease. However, more research is needed to determine the optimal dose and which populations could benefit the most.
Eating Brazil nuts can benefit your health in several ways, including regulating the thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system. A study published in the European Journal of Nutrition reported that eating one Brazil nut a day for 8 weeks reduced total cholesterol and fasting glucose levels in healthy adults. While it is likely that humans have been eating Brazil nuts since the Paleolithic era, their first mention in Western sources was not until the 16th century. This shows that long-term dietary changes are needed to take advantage of the benefits of Brazil nuts (27, 2).
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