The Underrated Nut That Has More Magnesium Than Almonds

When consumed in moderation, nuts can be a healthy addition to anyone's diet. Nuts have been shown to be a very heart-healthy snack. They can reduce inflammation, lower your risk of forming blood clots, and even help prevent high blood pressure. Additionally, nuts are a great source of magnesium, a mineral that's essential for your health. Nuts like almonds, cashews, and peanuts are all high in magnesium, making them essential to your diet.

However, one nut in particular stands out as a true magnesium powerhouse. Popular in keto and vegan diets, Brazil nuts are fast becoming popular diet staples thanks to their rich concentration of essential vitamins and minerals. When it comes to magnesium, Brazil nuts are hard to top. A one-ounce serving can pack up to 106.6 milligrams of magnesium (or up to 33% of your recommended daily intake); the same amount of almonds only has 76 milligrams. This is key for healthy bones, as higher concentrations of magnesium are essential for bone density. 

In addition to the high magnesium content, Brazil nuts are a great source of selenium, a vital mineral for your body's day-to-day health. High selenium levels in the body can be helpful in dealing with a number of maladies, including heart disease, infections, and even certain cancers. Just a single one-ounce serving contains more than 980% of the daily recommended value of selenium your body needs.

According to a 2015 study in the Journal of Inorganic Biochemistry, selenium also plays a crucial role in maintaining brain health and supporting neurotransmission. In the study, researchers found that selenium and the proteins that it helps form, known as selenoproteins, are involved in protecting neurons from oxidative stress and regulating key neurotransmitters such as dopamine, serotonin, and GABA. The study noted that when selenium levels are disrupted, GABA-producing neurons are particularly vulnerable, potentially affecting mood, coordination, and memory. These findings suggest that adequate selenium intake not only supports general health, but may also decrease your risk of diseases like Alzheimer's and Parkinson's. 

While Brazil nuts have a lot of benefits, including high magnesium and selenium content, you have to be careful when consuming them. Overdoing it on Brazil nuts can lead to selenium toxicity, which can in turn lead to a wide array of health issues, including nausea, diarrhea, hair loss, and even issues with your nervous system. If selenium toxicity becomes severe, one could be looking at more serious issues such as kidney and heart failure and even death in extreme cases.

So, how many Brazil nuts can you safely eat before they become toxic? Eating no more than four or five Brazil nuts a day is a good idea. If you start experiencing such symptoms as nausea, vomiting, discolored or brittle nails, or even bad breath that has a faint, garlic-like smell, it could be a sign that your selenium levels are too high. It's also important to note that other foods, such as certain seafoods or meats such as ham, steak, and chicken, can contain selenium as well. So if these foods are staples of your diet, it's a good idea to keep that in mind when considering adding Brazil nuts to the mix.