Brazil nuts are a rich source of selenium, a mineral that plays a crucial role in antioxidant defense, immune function, and thyroid hormone metabolism. A recent clinical trial involving women with overweight or obesity found that consuming 8 grams of Brazil nuts daily may reduce inflammation and improve intestinal permeability. While it is generally safe and beneficial to eat Brazil nuts, experts recommend limiting consumption to 1-2 nuts per day to avoid selenium toxicity. Low selenium levels have been linked to inflammatory conditions and gut health issues, such as leaky gut, which can be exacerbated by obesity and inflammation.
The study, published in The Journal of Nutrition, involved 56 adult women who were split into a control group and a Brazil nut group. Both groups followed a calorie-reduced diet for 8 weeks, with the Brazil nut group consuming 8 grams of Brazil nuts daily. The researchers monitored inflammatory markers in the blood and selenium levels, as well as testing intestinal permeability using the lactulose/mannitol test. Participants in the Brazil nut group showed a significant increase in selenium levels and a decrease in C-reactive protein levels, an inflammation marker. They also exhibited slightly improved intestinal permeability markers compared to the control group.
Although the study had some limitations, such as a small sample size and short duration, the findings suggest that selenium from Brazil nuts may influence inflammation and intestinal permeability. Increased selenium levels were associated with reductions in inflammatory cytokines and improvements in intestinal permeability. Experts suggest that incorporating 1-2 Brazil nuts per day into the diet may be practical and beneficial for reducing inflammation and improving gut health. However, it is essential to monitor selenium intake from supplements and foods to avoid potential toxicity symptoms, such as brittle nails, hair loss, and skin rashes.
While consuming organic and raw Brazil nuts is generally recommended, the difference in nutrients between raw and roasted nuts may be minimal. It is advisable to include Brazil nuts alongside other gut-health-promoting foods as part of a healthy dietary pattern, such as the Mediterranean or MIND diet. Further research is needed to isolate the effects of selenium, polyunsaturated fats, and fiber to clarify their individual contributions to reducing inflammation and improving intestinal health. By incorporating Brazil nuts into a balanced diet and being mindful of selenium intake, individuals can potentially benefit from the antioxidant and anti-inflammatory properties of these nuts.
