Eating Brazil nuts in moderation is important due to their very high selenium content. The general consensus from multiple sources is:
- Recommended daily intake: 1 to 3 Brazil nuts per day is considered safe for most adults and provides beneficial selenium without risking toxicity
- Upper safe limit: Consuming up to 5 Brazil nuts occasionally is generally regarded as the maximum safe amount, as this approaches the upper selenium intake limit of about 400 micrograms per day
- Too many: Eating 4 to 5 or more Brazil nuts daily regularly risks exceeding the safe selenium intake, potentially leading to selenium toxicity (selenosis). Symptoms include nausea, diarrhea, hair loss, skin rashes, nerve pain, fatigue, and in severe cases, kidney failure, heart problems, or death
- Extreme excess: Consuming very large amounts (e.g., 50 or more Brazil nuts per day) can cause acute selenium poisoning, which is dangerous and potentially fatal
In summary, sticking to 1-3 Brazil nuts daily is safe, while regularly eating more than 4-5 nuts increases the risk of selenium toxicity. Occasional consumption of up to 5 nuts is acceptable but should not be habitual
