What happens to your body when you eat 2 Brazil nuts per day

Tiktok creators say that eating only two Brazil nuts per day can do wonders for your health. Brazilian nuts are rich in selenium, a trace of mineral which supports immunity, regulates thyroid function and protects cells from oxidative damage. Here is what science says about the potential advantages of this snack.

1. Supports the thyroid function

Selenium is essential to manufacture and regulate thyroid hormones, which control your metabolism.

“Selenium is a trace of mineral that your body needs in small quantities to remain healthy,” said Natalie Allen, RD, Associate Professor Clinical of Nutrition and Dietetics at the School of Health Sciences in Missouri State University.

Most adults need 55 micrograms of minerals per day, although pregnant people and breastfeeding need 60 to 70 mcg.

Chronic selenium deficiency has been linked to an increased risk of thyroid disease. Getting enough selenium is particularly important for people with thyroid conditions such as Hashimoto’s disease or hypothyroidism because it helps support the overall health of the thyroid.

2. Help reducing inflammation

Selenium also plays a powerful antioxidant role.

It helps to neutralize free radicals – unknown molecules that can damage cells and contribute to chronic conditions such as cancer and heart disease, according to Joan Salge Blake, EDD, RDN, LDN, Fand, professor of nutrition and nutritionist dietitian recorded at the University of Boston.

Studies suggest that adequate selenium levels can decrease your risk of breast, lung, esophagus, gastric and prostate cancer, although more research is necessary to better establish this connection.

3. Promote heart health

Research also suggests that antioxidants found in Brazil nuts can help protect against cardiovascular conditions such as stroke, heart attack and coronary diseases.

By reducing oxidative stress and inflammation, both of which play a key role in the development of heart disease – antioxidants can support overall cardiovascular health and can reduce the risk of serious complications over time.

4. Addes suitable fibers

Fibers help you stay ordinary and feed beneficial bacteria in your intestine. Two Brazil nuts provide approximately 0.7 grams of fiber, while a complete ounce contains 2 grams.

According to Salge Blake, many Americans lack fiber in their diet. Inadequate fiber intake is associated with inflammation, poor digestion and a risk of chronic disease. Brazil nuts offer an easy way to reassemble your daily fiber intake while snacking.

Does eating two nuts from Brazil per day?

Short answer: Yes. “Brazil nuts are a natural central selenium,” said Allen. “Eating one to two Brazil nuts per day gives your body all the selenium it needs.”

A single brazil nut can contain 68 to 91 mcg of selenium, enough to exceed the typical recommendation of 55 mcg per day.

Selenium deficiencies are rare because you can usually get enough selenium thanks to food alone, explains Allen. In addition to Brazil nuts, seafood such as tuna, salmon, cod and shrimps are all good sources of nutrients.

However, it is wise to be prudent to eat too much Brazil nuts over long periods.

Excessive consumption of selenium can cause selenosis, resulting in symptoms such as hair loss, rash, fatigue and digestive problems. Although occasional overconsumption is not very likely to be harmful, constantly eating large quantities, such as handles per day, could present risks.

However, snacking more than one or two per day can offer additional nutrients, especially if you want to increase healthy fibers or fats.

“You don’t have to stop only one or two nuts,” said Salge Blake. “An ounce (six nuclei) also provides 2 grams of fiber and 4 grams of protein.”