Brazil Nuts
Brazil nuts are an excellent snack option for anti-inflammatory support, gut health, and mitochondrial function in a post-COVID functional medicine recovery plan, but with the important caveat that portion control is essential due to their extremely high selenium content.
Nutritional Benefits
Anti-Inflammatory Support
Selenium-rich: Brazil nuts are the richest known dietary source of selenium, a mineral with potent antioxidant and anti-inflammatory properties. Selenium is a critical component of glutathione peroxidase, an enzyme that neutralizes oxidative stress and reduces pro-inflammatory cytokines 1,3,4,5,6.
Clinical evidence: Studies show that consuming Brazil nuts (about 8 grams per day, or 1–2 nuts) can reduce inflammation markers such as C-reactive protein and improve overall antioxidant status in the body 4,5,2.
Other antioxidants: Brazil nuts also contain vitamin E and polyphenols, which further contribute to their anti-inflammatory effects 3,6.
Gut Health
Improved intestinal permeability: Clinical trials have found that daily Brazil nut consumption can improve gut barrier function and reduce gut inflammation, likely due to selenium’s role in reducing oxidative stress and supporting immune function in the gut 4,5,2.
Prebiotic fiber: Brazil nuts provide fiber and healthy fats, which can support a healthy gut microbiome and regular digestion 4,6.
Mitochondrial Function
Selenium and vitamin E: Both nutrients in Brazil nuts are essential for mitochondrial health. Selenium is required for the activity of several selenoproteins that protect mitochondria from oxidative damage, while vitamin E stabilizes mitochondrial membranes and prevents lipid peroxidation 3,6.
Fatty acids: The healthy fats in Brazil nuts (monounsaturated and polyunsaturated) also support cell membrane integrity and energy production, further benefiting mitochondrial function 3.
Practical Considerations
Portion control is critical: Brazil nuts are so high in selenium that just 1–2 nuts per day is sufficient for most adults. Exceeding this can lead to selenium toxicity, with symptoms like nausea, hair loss, and brittle nails 2,4,6. The recommended upper limit for selenium is 400 mcg/day, and a single Brazil nut can contain 90–100 mcg 2,6.
Best practice: Enjoy 1–2 Brazil nuts daily as part of a diverse, nutrient-rich diet for optimal anti-inflammatory, gut, and mitochondrial support.
Summary:
Brazil nuts (1–2 per day) are among the best snack options for anti-inflammatory support, gut health, and mitochondrial function in a post-COVID functional medicine recovery plan, thanks to their unique selenium, vitamin E, antioxidant, and healthy fat content 1,2,3,4,5,6. Just be mindful not to overconsume due to the risk of selenium toxicity.
Citations:
https://www.yahoo.com/lifestyle/eat-brazil-nuts-fish-oil-090042303.html
https://academic.oup.com/nutritionreviews/article/83/2/e471/7628161?rss=1
https://article.imrpress.com/journal/FBS/12/1/10.2741/S539/539.pdf
https://consensus.app/home/blog/what-are-the-health-benefits-of-brazil-nuts/
https://www.sciencedirect.com/science/article/pii/S1756464622001931
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.972100/full
