Brazil nuts set to be the biggest health trend of 2024: What are the benefits?
Brazil nuts have had a bit of a moment this year, and the humble nut's spike in popularity is set to continue on into 2024.
According to a new report from Protein Works, the demand for Brazil nuts is set to grow by 46% next year after being praised for their high selenium content which can be beneficial for thyroid health.
It comes after videos featuring the #brazilnuts hashtag on TikTok have accumulated over 32.8 million views, and Google searches for Brazil nuts jumped by 309% over the summer. More specifically, searches for "benefits of Brazil nuts for females" surged by a whopping 2,567% on Google.
"The Brazil nut trend first started on TikTok as users found the nuts were a great source of selenium, a mineral essential for thyroid health," Kyle Crowley, nutrition expert at Protein Works, says. "However, they also contain other vital nutrients that are important for our health including magnesium, vitamin E, healthy fats and are an excellent source of protein."
Crowley adds that he often has the nut chopped up on a salad, in a trail mix, or on top of his porridge.
Benefits of Brazil nuts for women
Crowley says the reason why searches for the benefits of Brazil nuts for women are so high is because the nuts are filled with magnesium and vitamin E.
"Both magnesium and vitamin E have been found to help reduce symptoms of menstrual cramps as well as relieve menopause symptoms like hot flushes and mood swings, making them a perfect addition to any woman's diet at all ages," he adds.
However, while some TikTok videos show users munching on multiple Brazil nuts per day, Crowley says you only need to eat one or two per day as a "maximum".
"Exceeding this can lead to bad breath, diarrhoea, fatigue and more due to high levels of selenium," he says. "So like always, moderation is key to unlocking this trend's full benefits."
Brazil nuts can also benefit gut health as they contain healthy fats which can be a positive aid to the digestive system. They also contain fibre which can help to keep you fuller for longer.
Brazil nuts and thyroid health
Google has also seen a 125% increase in searches for "Brazil nuts for thyroid" over the past month, and Crowley says this is because the nuts contain a high amount of selenium which can help with the production of thyroid hormones.
The main function of the thyroid, which is found in the neck just in front of the windpipe, is to produce hormones that help regulate the body’s metabolism.
Selenium is a mineral that can help to boost immune function, metabolism, and support your thyroid.
"Selenium helps to protect the thyroid gland from damage," Crowley explains. "Again, this is particularly important for women as thyroid hormones play an essential role in regulating a woman's reproductive system as well their menstrual cycle too."
Other selenium sources
If you have a tree nut allergy or are simply not a fan of Brazil nuts, there are plenty of other ways to introduce selenium into your diet (or ways you are probably already consuming selenium), including:
fish
ham
cottage cheese
beef
chicken
eggs
brown rice
baked beans
spinach
Adults should have around 55mcg of selenium per day, while women who are pregnant or breastfeeding should have around 60mcg. This could be anything from three hard boiled eggs (which have 20mcg of selenium each) to a tuna sandwich (tuna has around 92mcg of selenium per 85g).
However, limit the amount of tuna you consume while pregnant because of the high volume of mercury it contains, which can be harmful to an unborn baby.
In comparison, one Brazil nut can contain up to 91mcg of selenium which is why you should only really have one per day.
It’s important to avoid going too far over the daily recommended amount of selenium as this can lead to selenium toxicity.
Signs of selenium toxicity include garlic breath, diarrhoea, brittle nails, discoloured teeth and irritability. But this generally only occurs if you eat a large amount of selenium over a long period of time.
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