Brazil nuts are a rich source of selenium, an essential mineral with antioxidant and anti-inflammatory properties. 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 in the bloodstream have been linked to inflammatory conditions and gut health issues, such as leaky gut, which is associated with obesity and inflammation.
The study conducted by the Department of Nutrition and Health at Universidade Federal de Viçosa in Brazil involved 56 adult women following an 8-week calorie-reduced diet. The participants were divided into control and Brazil nut groups, with the latter consuming 8 grams of Brazil nuts daily. The researchers monitored dietary adherence, weight loss, selenium levels, inflammatory markers, and intestinal permeability in both groups. They found that the group consuming Brazil nuts showed an increase in selenium levels, a decrease in C-reactive protein levels, and slight improvements in intestinal permeability compared to the control group.
The study’s findings indicated that selenium from Brazil nuts may significantly influence inflammation and intestinal permeability. The simultaneous increases in polyunsaturated fats and fiber intake complicate attributing the effects solely to selenium, which calls for further research to isolate diet variables and clarify their effects. Experts suggest that Brazil nuts may reduce inflammation and improve gut health in women who are overweight or obese on calorie-restricted diets due to their high selenium content, antioxidant properties, and synergistic effects with polyunsaturated fats.
Women in the Brazil nut group who lost more weight during the study also showed more significant reductions in inflammatory markers. Higher blood selenium levels were found to be associated with lower inflammation markers, particularly IL1-β and IL-8, suggesting that selenium levels could predict shifts in markers of systemic inflammation and gut permeability. However, the study had limitations, including a small sample size, short duration, and lack of generalizability to other populations.
Experts recommend consuming 1-2 Brazil nuts per day, which aligns with the safe upper limit of selenium intake. It is important to monitor selenium intake from supplements and foods to avoid toxicity, as symptoms can include brittle nails, hair loss, and skin rashes. Including Brazil nuts as part of a balanced diet alongside other gut-health-promoting foods may help reduce inflammation and improve gut health. Organic and raw Brazil nuts are recommended, but the difference in nutrients between raw and roasted nuts may be minimal. Brazil nuts should not be considered a standalone solution, but rather part of a healthy dietary pattern, such as the Mediterranean or MIND diet.
