What is the recommended daily intake of Brazil nuts?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Brazil nuts offer impressive health benefits, but caution is necessary when consuming them. They are high in selenium and, therefore, are best limited to 1-3 nuts per day. Eating 1-3 will provide necessary nutrition without risk of toxicity. In this way, you keep maximum benefits safe.
Selenium plays a crucial role in essential bodily processes, including the conversion of thyroid hormone. Brazil nuts are a better source of this mineral than supplements. However, eating more than four nuts each day can lead to selenosis, which can be harmful to your health. Always check your servings. Never estimate servings.
Be aware of signs of selenosis (hair loss, digestive problems), which are symptoms that you consumed too much selenium. Breath that smells like garlic is an initial sign of toxicity. Stop consuming immediately if you notice any of these symptoms & seek medical treatment for serious reactions.
Toxicity Symptoms
- Hair loss and brittle nails
- Persistent garlic odor from breath
- Gastrointestinal distress including diarrhea
- Neurological issues in severe cases
Prevention Strategies
- Never exceed four nuts daily
- Use measuring tools for portions
- Refrigerate in airtight containers
- Discard rancid nuts immediately
Store Brazilian nuts safely to preserve their benefits. Always store nuts in sealed containers in the refrigerator and consume them within 3 months for optimal freshness. Discard nuts that have yellow oil on the kernels or have a bitter flavor. A proper store will prevent nutrient breakdown!
Special populations need special consideration. Pregnant individuals should keep consumption to one nut a day. Children should see their pediatrician before trying Brazil nuts. Individuals with thyroid problems should work with their doctors to monitor levels. Allergies may indicate total avoidance of Brazil nuts.
Read the full article: Top 10 Benefits Brazil Nuts Provide
