Brazil nuts aren’t a universal favourite in the bowl of mixed nuts on the sideboard at Christmas.

However, they are high in selenium, an essential mineral with antioxidant and anti-inflammatory properties.

New research has found that a mere 8 grams of Brazil nuts are powerful medicine against low-grade inflammation.

It also found Brazil nuts reduce potentially toxic leakage from the gut into the bloodstream.

As Medical News Today reports: Low selenium levels in the bloodstream “are associated with several inflammatory conditions, including gut health issues”.

On the other hand, selenium is tricky stuff. Experts advise that it is best to consume only one to two Brazil nuts per day to avoid selenium toxicity.

Intestinal permeability

The mucus lining of the gut allows water and nutrients to seep into the bloodstream. However, the lining is meant to keep bacteria and other infectious agents contained. To that extent, our intestines, when healthy, are semi-permeable.

In some people, the cells in the gut wall are more loosely connected, and they become more fully permeable. This causes a leakage of bigger molecules into the bloodstream, including potentially toxic molecules. These cause inflammation which in turn can develop into disease.

It’s accepted that intestinal permeability is a symptom of gastro-intestinal disease. But there’s a theory that a leaky gut may be a disease in its own right (leaky gut syndrome) and not just a symptom.

The new study

Researchers from the Federal University of Viçosa, Brazil, recruited 46 female volunteers who were overweight or obese. They were assigned to one of two groups.

Over eight weeks, all participants followed a calorie-controlled diet – with the experimental group also eating two Brazil nuts a day. The control group had none.

According to Science Alert, key biomarkers indicated “significant evidence of lower inflammation for the group eating nuts, compared to the control group”.

There were also signs “that the Brazil nut group had improved intestinal permeability, compared to the control group, though the difference was only a slight one”.

The researchers concluded:

“Regular intake of Brazil nuts can be a promising complementary dietary strategy for controlling low-grade inflammation and improving intestinal permeability in women with overweight/obesity undergoing energy-restricted treatment.”  

Selenium and Brazil nuts

According to Healthline, just one Brazil nut contains 96 micrograms (mcg) of selenium. This represents 175 per cent of the recommended daily intake of selenium.

Most other nuts provide less than 1 mcg, on average.

Selenium is a trace element vital for your body’s proper functioning.

It’s essential for your thyroid and influences your immune system and cell growth.

Higher levels of selenium are linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease and mood disorders.

Selenium increases levels of an enzyme known as glutathione peroxidase (GPx) which reduces inflammation and protects your body from oxidative stress.

Brazil nuts have higher concentrations of magnesium, copper and zinc.

Brazil nuts contain fatty acids that help lower your risk of heart disease.