At Rushcutters Health, we believe in fueling your body with the best nutrition to support your fitness journey. One superfood that’s been making waves in the health community is the humble Brazil nut. Not only do these nuts stand out in any trail mix, but recent research highlights their potential health benefits, particularly for inflammation and gut health.

What Did the Study Find?

A recent study published in The Journal of Nutrition examined the effects of Brazil nuts on overweight and obese women. In this eight-week controlled trial, 56 participants were divided into two groups. One group incorporated eight grams of Brazil nuts into a calorie-restricted diet, while the other group followed a nut-free plan.

The results were promising. The group that consumed Brazil nuts showed lower levels of various inflammatory markers and reduced gut permeability, indicating a healthier gut environment.

Do Brazil Nuts Reduce Inflammation?

While it’s difficult to draw definitive conclusions from a single study, this isn’t the first time Brazil nuts have been associated with reduced inflammation. According to Jessica Cording, RD, “Brazil nuts provide healthy fat and are a good source of the antioxidant selenium, which has been noted for its anti-inflammatory benefits.” Each nut packs between 68 to 91 micrograms of selenium, surpassing the recommended daily intake of 55 micrograms for most healthy adults.

How Can You Incorporate Brazil Nuts into Your Diet?

As with all things, moderation is key. Consuming too many Brazil nuts can lead to selenium toxicity, which may cause symptoms like nausea, fatigue, and nail discoloration. The National Institutes of Health recommends a daily limit of 400 micrograms of selenium for most adults, and a one-ounce serving of Brazil nuts—about six to eight nuts—contains around 544 micrograms. For optimal health, aim for just four or five Brazil nuts each day.

Looking to add Brazil nuts to your meals? They’re incredibly versatile! Enjoy them on their own, mix them with other nuts, or incorporate them into your smoothies. You can also chop them up and sprinkle them on oatmeal, yogurt bowls, or salads for an extra nutrient boost.

At Rushcutters Health, our fitness trainers in Sydney can help you design a balanced diet that complements your personal training goals in Potts Point. Let’s work together to optimise your health and wellness!