Nuts are often a go-to snack or a topping for salads and other meals.
Brazil nuts have become more popular because they contain a higher selenium concentration than other nuts.
However, many advise that Brazil nuts be consumed in moderation to avoid unpleasant side effects.
So, whats the deal with Brazil nuts?
How healthy are they to consume?
What are Brazil nuts?
Brazil nuts arentnutsbutlarge seedsoriginating from northern Brazil, specifically the Amazon region.
These seeds come in clusters between eight to 24 inside a hard shell emulating a coconut.
In the wild, Brazil nuts grow from the Brazilian nut tree Bertholletia Excelsa.
Brazil nuts taste similar tomacadamia nuts, with a smooth and oily texture.
They have a creamy, buttery taste that resembles other nuts.
However, a potential downside to Brazil nuts is their calories.
The Recommended Dietary Allowance (RDA) for selenium formen and women ages 19 and older is 55 micrograms6.
Li mentions that an ounce of Brazil nuts exceeds selenium needs at 989% of the RDA.
Summary
What is selenium?
This mineral can assist with reproduction, metabolism ofthyroid hormones, protection against infections, and other important tasks.
Health benefits of selenium
It may prevent DNA damage.
Selenium increases glutathione peroxidase8, which is an enzyme that helps to reduce inflammation.
Selenium protects the body from oxidative stress, Li says.
It supports healthy metabolic function.
Selenium is also important formaintaining normal metabolic function10.
Another study published in 2022 involved people with high blood pressure or dyslipidemia (imbalance of lipids).
Study participants consumed de-fatted granulated Brazil nuts (GBNs) over three months.
It may have anticancer properties.
Though more research is needed, consuming selenium-rich food may be an effective way to prevent cancer.
A 2023 review examined the potential anticancer effects of functional foods containing high amounts of selenium.
Another recent review in 2022 suggests that high selenium concentrations can also bechemotherapeutic14.
It may improve thyroid function.
Another possible health benefit of consuming selenium is that it can enhance thyroid function.
[Selenium] is also critical for the proper functioning of the thyroid gland, Li says.
Research suggests that the mineral acts as anantioxidant defense16system within the thyroid.
Antioxidants canremove free radicalsthat are created during thyroid hormone production.
How many Brazil nuts should I eat?
Consuming more than the recommended amount of selenium-rich foods can lead to adverse health outcomes.
For example, overconsumption of selenium may cause selenosis.
For starters, Brazil nuts can be eaten raw, roasted, ground, or as nut butter.
It ultimately depends on your preference as to how you consume these nuts.
It’s great chopped over a salad as well!
These measures can lengthen shelf life and prevent your Brazil nuts from going rancid.
Frequently Asked Questions
How many Brazil nuts should I eat per day for selenium?
You should limit your intake of Brazil nuts selenium to one or two daily.
Brazil nuts contain 68 to 91 mcg of selenium per nut, Feller says.
How many Brazil nuts are safe to eat a day?
At most, one or two Brazil nuts should be consumed daily.
Proxidants are chemicals that can induce oxidative stress,according to a 2019 review.
Like any food, Brazil nuts should be consumed in moderation because overconsumption can lead to unpleasant side effects.
