Best Dry Fruit For Gut Health: Brazil nuts are among the richest sources of selenium - a mineral essential for an antioxidant defence that helps improve intestinal and gut health, according to a new study, published in The Journal of Nutrition. The research, conducted by the Federal University of Viçosa in Brazil looked at the effects of eating these nuts – which improve leaky gut and inflammation – both signs of biological stress.

Low selenium levels in the bloodstream are associated with several other inflammatory conditions as well. Experts say leaky gut develops as body fat and tight junctions in the cells lining the intestines begin to loosen.

"Regular intake of Brazil nuts can be a promising complementary dietary strategy for controlling low-grade inflammation and improving intestinal permeability in women with overweight/obesity undergoing energy-restricted treatment," the researchers wrote in their published paper.

According to experts, 46 female volunteers with a body mass index of the obese category were enlisted for the study – which split them into two groups. For eight weeks, both groups followed a calorie-controlled diet – with one group snacking on two Brazil nuts a day, and the other group not having any of these nuts.

The findings say there is significant evidence of lower inflammation for the group eating nuts was found, as compared to the control group. There were also signs that the group which had Brazil nuts had improved intestinal permeability, compared to the control group, though the difference was only a slight one.

Researchers said nuts are loaded with selenium packed with antioxidants, which contribute significantly to good health in a number of areas – including taking care of free radicals, which give rise to infections. "Our findings highlighted the selenium-dependent effect of Brazil nut consumption and its positive impact on inflammation control and intestinal health," researchers wrote.

Selenium is a trace element important for your body’s proper functioning, as it enhances better outcomes for:

• Cancer
• Infections
• Infertility
• Pregnancy
• Heart disease
• Mood disorders

According to experts, even though selenium deficiency is rare, some people across the world have insufficient intake for optimal functioning. For example, suboptimal selenium status has been people throughout Europe, the United Kingdom, and the Middle East.

Brazil nuts are a highly effective way to maintain or increase your selenium intake. Apart from selenium, vitamin E, and phenols like gallic acid and ellagic acid are common antioxidants in Brazil nuts. Selenium increases levels of an enzyme known as glutathione peroxidase.

Experts say even though Brazil nuts offer impressive health benefits, eating too many at a time could be harmful. An intake of 5,000 mcg of selenium, which is the amount in approximately 50 average-sized Brazil nuts, may result in toxicity.

It can cause breathing problems, heart disease, kidney failure and can also be linked to diabetes and prostate cancer.

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