Nutritional guidance for Brazil nuts and almonds

Health experts advise caution regarding the consumption of Brazil nuts due to their high selenium content. While selenium is an essential trace element that supports thyroid health and immune function, excessive intake can lead to selenosis. A single Brazil nut can contain up to 91 micrograms of selenium, exceeding the recommended daily intake of 55 micrograms for most adults. Consuming as few as five nuts per day could surpass the upper limit of 400 micrograms set by the National Institutes of Health.

Regarding almonds, a standard daily portion of approximately 30 grams (about 20 to 23 almonds) is recommended to provide fiber, magnesium, and vitamin E without excessive calorie intake. While this amount supports heart health and blood sugar regulation, research from Oregon State University and the Linus Pauling Institute suggests that individuals with metabolic syndrome may benefit from a higher daily intake of approximately 45 almonds, provided it is part of a controlled caloric diet.