Brazil nuts are high in selenium, an essential mineral with antioxidant and anti-inflammatory properties. A recent clinical trial suggests that consuming 8 grams of Brazil nuts daily may reduce inflammation and improve intestinal permeability in women with overweight or obesity. While experts say it’s likely safe and beneficial for most people to eat Brazil nuts, it’s advisable to limit consumption to 1–2 nuts per day to avoid selenium toxicity. Brazil nuts are rich sources of selenium, necessary for antioxidant defense, immune function, and thyroid hormone metabolism. Low selenium levels in the blood can be linked to inflammatory conditions and gut health issues.
Leaky gut, a condition where the intestines become more permeable, has been associated with obesity and inflammation. A recent study focused on women with overweight or obesity and examined the impact of daily Brazil nut consumption on inflammation and intestinal permeability. Participants consumed 8 grams of Brazil nuts each day sourced from Amazonas, Brazil, during an 8-week calorie-reduced diet. Findings published in The Journal of Nutrition suggested that consuming Brazil nuts led to improvements in inflammatory markers and intestinal permeability, potentially due to their high selenium content. These results may help in reducing inflammation and improving gut health in individuals with overweight or obesity.
The study involved 56 adult women who were overweight or obese and followed a calorie-reduced diet for 8 weeks. Participants were split into control and Brazil nut groups, both receiving customized menu options with reduced calories. The Brazil nut group consumed 8 grams of Brazil nuts daily, while the control group followed a nut-free diet. Both groups experienced weight loss, and the group consuming Brazil nuts showed an increase in selenium levels. C-reactive protein levels decreased in the Brazil nut group, while the control group saw an increase, indicating a beneficial impact on inflammation.
The study had limitations, such as a small sample size and short duration, which may affect the generalizability of the findings. Participants were not blinded to the interventions, and diet adherence was monitored through self-reports. Further research is needed to isolate diet variables and clarify their effects on inflammation and gut health. Experts suggest that Brazil nuts should be included as part of a healthy dietary pattern, like the Mediterranean or MIND diet, rather than being seen as a standalone solution. Monitoring selenium intake is important to avoid toxicity symptoms, such as brittle nails and hair loss.
Brazil nuts should ideally be consumed in moderation, with experts recommending 1-2 nuts per day to stay within safe selenium limits. Organic and raw Brazil nuts are preferred, but the difference in nutrients between raw and roasted nuts may be minimal. Inclusion of Brazil nuts alongside other gut health-promoting foods can help improve overall health. The selenium content in Brazil nuts acts as a powerful antioxidant, reducing oxidative stress and inflammation, thereby improving intestinal permeability. Overall, incorporating Brazil nuts mindfully into the diet can be practical and beneficial for reducing inflammation and improving gut health.
