Brazil Nuts: Reduce Inflammation and Improve Gut Health

According to a recent study published in The Journal of Nutrition, eating Brazil nuts daily may significantly reduce inflammation and improve gut health in women struggling with overweight or obesity. The clinical trial, conducted by the Department of Nutrition and Health at the Universidade Federal de Viçosa in Brazil, observed 56 women between the ages of 20 and 55 over an eight-week period, demonstrating that the inclusion of these nuts can lead to beneficial changes in systemic inflammation.

Brazil nuts are a potent source of selenium—a crucial mineral known for its antioxidant and anti-inflammatory properties. “Selenium acts as a powerful antioxidant, boosting selenoproteins that neutralize oxidative stress and reduce pro-inflammatory cytokines, thereby improving intestinal permeability,” noted Alyssa Simpson, RDN, a registered dietitian, who commented on the study for Medical News Today.

The research, which aimed to explore the impact of a calorie-restricted diet supplemented with Brazil nuts, divided participants into two groups: a control group and a Brazil nut group. While both groups followed a diet that was approximately 500 calories lower than their daily needs, only the Brazil nut group consumed 8 grams of Brazil nuts daily, which equates to around 347.2 micrograms of selenium. At the end of the trial, researchers found that women in the Brazil nut group experienced a substantial decrease in inflammatory markers, such as C-reactive protein, and a notable improvement in gut health indicators like intestinal permeability.

“Compared to the control group, the Brazil nut group showed lower values of inflammatory markers, including C-reactive protein, tumor necrosis factor, and interleukin-8,” reported the researchers. This means the consumption of Brazil nuts could potentially play a role in breaking the harmful cycle between obesity and gut inflammation, which is commonly linked to conditions like increased intestinal permeability, also known as “leaky gut.”

This trial also showed that women in the Brazil nut group, who managed to lose more weight, experienced greater reductions in C-reactive protein levels, highlighting a direct relationship between Brazil nut intake and the reduction of systemic inflammation. Thomas M. Holland, MD, MS, a physician-scientist at the RUSH Institute for Healthy Aging, confirmed the impact of selenium on inflammation, explaining that “increased selenium levels correlated with reductions in inflammatory cytokines like IL-8 and IL1-β and improvements in intestinal permeability — which can lead to more complete absorption of digested foods.”

How Many Brazil Nuts Should You Eat?

Although Brazil nuts have shown promising benefits, experts recommend moderation due to their extremely high selenium content. “The typical recommendation is about 1–2 Brazil nuts per day for most people,” Simpson explained. Consuming more than 4-5 nuts daily could risk exceeding the safe upper limit of 400 micrograms of selenium, potentially leading to selenium toxicity, which can result in symptoms such as brittle nails, hair loss, and skin rashes.

Kiran Campbell, RDN, a medical nutrition advisor, emphasized the importance of monitoring selenium intake from various sources: “Brazil nuts provide approximately 96 micrograms of selenium per nut, which is nearly double the recommended daily intake of 55 micrograms for adults. Given their potency, a single nut can suffice for daily selenium needs.”

Study Limitations and Future Research

While the results are promising, the researchers noted limitations in the study design, such as its small sample size and short duration. The study was limited to young and middle-aged women from Brazil, which may restrict the generalizability of the findings to other populations. Dietitians like Simpson advocate for more controlled studies isolating the effects of selenium, polyunsaturated fats, and dietary fiber to identify which component is primarily responsible for the observed health benefits.

Brazil Nuts Origins

For those curious about the origins of Brazil nuts, Brazilcore has another article exploring this little piece of the Amazon’s bounty, cherished for centuries and packed with benefits. Check out our ultimate guide to enjoying Brazil nuts, complete with recipes and nutritional tips.