Brazil nuts stand out among other nuts due to their high selenium content, making them a particularly valuable source of this vital micronutrient. Selenium plays a key role in maintaining the immune system, promotes normal thyroid function, and protects cells from oxidative stress.

However, despite all its benefits, Brazil nuts require a special approach to consumption. Unlike other nuts, they should be eaten in limited quantities, since excess selenium can be as dangerous to health as its deficiency. This is especially important to consider when creating a balanced diet.

Although Brazil nuts do not have any special medicinal properties, they can be included in the diet in moderation if you like the taste. But it is worth remembering that an excess of selenium can lead to negative consequences such as toxicity, which is expressed in symptoms ranging from nausea to serious heart and kidney problems. Therefore, doctors and nutritionists recommend consuming this nut with caution, not exceeding the permissible norm.

The Brazil nut is the fruit of the Bertholletia excelsa tree, which grows in the Amazon rainforest in countries such as Guyana, Colombia, Venezuela, Peru, Bolivia and Brazil. These trees can reach colossal sizes – up to 49 meters in height and up to 3 meters in trunk girth. This makes Bertholletia excelsa one of the most majestic trees in the Amazon forests, where it towers over the rest of the tropical flora, giving the forests a unique appearance.

Interestingly, the Brazil nut is mined exclusively in this region, since the life of the tree is closely connected with the unique ecosystem of the Amazon. The bulk of the world’s supply of Brazil nuts comes from wild trees, since attempts to grow them on plantations face difficulties. The fact is that pollination of Bertholletia excelsa flowers requires special types of bees that live only in the Amazon tropics, which makes cultivation of these trees outside this region almost impossible.

According to the recommendations of the World Health Organization (WHO), nuts should be part of a healthy diet, as they are rich in unsaturated fats, proteins, fiber, minerals and vitamins. The optimal daily intake of nuts is 25-30 grams, but in the case of Brazil nuts, this recommendation requires special attention. This nut differs significantly in composition from other types, which requires limiting its consumption.

Just one Brazil nut weighing about 5 grams contains more than 100% of the daily selenium intake. This makes it unique in its composition, but at the same time imposes restrictions on its consumption. It is almost impossible to get enough protein, fiber or potassium from Brazil nuts without exceeding the permissible selenium intake. Therefore, it is important to observe moderation and not get carried away with this product, so as not to encounter negative health consequences.

The main value of Brazil nuts is their high content of selenium – an important microelement that plays a key role in maintaining health. Selenium is necessary for the normal functioning of the thyroid gland, strengthening the immune system, maintaining reproductive function and performing a number of other vital processes in the body.

Selenium has a significant impact on overall health, so it is believed that adding Brazil nuts to the diet or taking selenium supplements can help prevent chronic diseases such as diabetes, cancer and cardiovascular disease. However, modern scientific research shows that additional selenium intake in people who do not have a deficiency does not bring significant benefits and does not improve health.

There are extensive reviews of clinical trials devoted to studying the effects of Brazil nuts. The results of these studies show that regular consumption of Brazil nuts by people with normal selenium levels and a balanced diet does not lead to improved health. Moreover, excessive consumption of these nuts can be harmful, as excess selenium in the body can cause negative effects.

Brazil nuts can indeed be useful for people who have a selenium deficiency. However, deficiency of this micronutrient is quite rare, since selenium is found in many foods, such as beef, organ meats, eggs, chicken, turkey, fish, cottage cheese, beans, lentils, whole grain bread and others.

Selenium deficiency usually develops in people who follow a very limited diet, undergo dialysis due to kidney failure, suffer from cystic fibrosis or live with HIV. The risk of deficiency is also higher in people living in regions where the soil is poor in selenium, for example, in parts of China, Siberia and the Far East.

A doctor may suspect a selenium deficiency based on certain symptoms, as it may be associated with certain heart and joint conditions. However, testing for selenium levels is not required for everyone, and is only done to monitor treatment in those who already have a deficiency.

For most people with a normal, varied diet, there is no need to seek out additional sources of selenium in the form of supplements or Brazil nuts. These nuts can be included in small amounts if you like them, but this is not a requirement for maintaining health.

Can Brazil nuts be harmful?

Yes, if consumed in excessive amounts. The problem is that they contain high levels of selenium, a trace mineral that is needed in very small doses, and too much of it can lead to toxicity. Early signs of selenium overload include a bad garlic odor from the breath and a metallic taste.

Chronic toxicity may develop with chronic consumption of foods containing high levels of selenium or long-term use of supplements. This may include hair loss, brittle nails, stained teeth, skin rashes, nausea, diarrhea, and increased irritability.

Taking selenium supplements in too large doses can cause acute toxicity, which in some cases can be fatal. However, this toxicity is usually due to inadequate supplementation, not to the consumption of foods such as Brazil nuts.

It is important to understand that any selenium supplement should only be taken under the advice of a physician. Self-prescribing and using such supplements can be dangerous and cause serious side effects. Therefore, before taking any dietary supplements containing selenium, it is necessary to consult with a healthcare professional.

How many Brazil nuts can you eat per day?

The daily intake of selenium may vary depending on the source. One version of the guidelines recommends that women get 55 mcg of selenium per day, and men 70 mcg. Other guidelines suggest that both men and women aim for 55 to 90 mcg of selenium daily. In either case, one Brazil nut per day can fully satisfy the body’s need for this micronutrient.

As for the maximum allowable dose of selenium, for adults it is 400 mcg per day. This amount corresponds to about four Brazil nuts. Consuming this amount of nuts per day should not cause toxicity, but exceeding the dose can be dangerous. Therefore, it is important to practice moderation and consider the body’s overall need for selenium.