What Happens If You Eat Too Many Brazil Nuts?
31 Mar 2025
Brazil Nuts & Selenium: Powerful but Potent
Brazil nuts are one of the richest natural sources of selenium. While selenium supports immunity, thyroid function, and antioxidant activity, too much can be harmful.
Selenium Toxicity: What to Watch Out For
Overeating Brazil nuts regularly can lead to a condition called selenosis. Symptoms may include:
- Metallic taste in the mouth
- Brittle hair and nails
- Skin rashes or irritation
- Nausea and gastrointestinal discomfort
- Fatigue, irritability, or mood changes
Severe cases are rare but possible with chronic high intake.
How Much Is Too Much?
- Recommended daily intake: ~55 mcg
- Upper limit (UL): 400 mcg/day for adults
- 1 Brazil nut: Contains 68–91 mcg of selenium
That means just 5–6 nuts could put you at or above the upper limit. Moderation is key!
How to Enjoy Brazil Nuts Safely
- Stick to 1–2 per day for optimal selenium
- Avoid eating handfuls out of habit or boredom
- Track your intake if you eat them regularly
- Rotate with other nuts like almonds or cashews
More tips: How Many Brazil Nuts Can You Eat Per Day?
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