TikTok Told Me to Eat 2 Brazil Nuts a Day—Here's What Happened

One thing about me? I love a TikTok morning routine video. There’s something so comforting about taking a peek into the first bit of someone’s day. Do they wake up at the crack of dawn and immediately journal? (Aspirational.) Do they hit the snooze button six times and stumble over to their coffee machine without drinking even a single sip of water first? (Relatable.) Though the routines are certainly varied, there are trends that emerge. Like right now, for example, I keep seeing creators talk about eating two Brazil nuts each morning. Not one, not three, always two. Huh? Naturally, I had to try it for myself—and ask Dr. Alejandro Junger, MD, a functional medicine doctor and cardiologist, about the health benefits of Brazil nuts.

Dr. Alejandro Junger, MD, is a functional medicine doctor, cardiologist and founder of the Clean Program. After graduating from Medical School in Uruguay, he moved to New York City to begin postgraduate training in Internal Medicine at NYU and Lenox Hill Hospital. Following his postgraduate training, Dr. Junger studied Eastern medicine in India and completed additional training in Functional Medicine.

First let’s chat health benefits. Per Dr. Junger, “Brazil nuts are nutrient-dense superfood, rich in proteins, good fats, vitamins, antioxidants and minerals, particularly selenium and magnesium.” (They’re an approved food in the Clean Program elimination diet he created for patients undergoing detox and gut-health repair programs.) He adds that Brazil nuts also offer dietary fiber, promoting digestive health as a great prebiotic and natural laxative.

Sounds pretty impressive, right? So why is two Brazil nuts, in particular, the sweet spot? It comes down to that high selenium content. (Selenium is an important mineral that helps with thyroid function and immune health.) Too much selenium, though, can become acutely toxic. Dr. Junger tells me, “Consuming more than two to three Brazil nuts per day can result in selenium toxicity. Symptoms of toxicity may include neurological issues, breathing problems, heart arrhythmias and kidney dysfunction.” He adds that magnesium toxicity is less common but can occur in individuals with compromised kidney function, hence why sticking to the recommended amount ensures you receive the benefits without the risks.

Now, Brazil nuts have always been among my least favorite varietals in mixed nut situations (I normally just pick them out). Still, for the sake of journalistic integrity, I ate two Brazil nuts each morning for two weeks. I got my 1-pound bag on Amazon and it cost $15. While I can’t say I’ve felt any different, the taste has grown on me a bit and I’m always down for adding more nutrient-dense foods to my diet.  I also recognize that plenty of people have allergies, and as such should steer clear of this TikTok trend. Aside from folks with allergies, Dr. Junger says that those who need to monitor their selenium or magnesium intake because of heart or kidney conditions, for example, may be advised by their doctor to limit or avoid Brazil nuts. “Too much selenium or magnesium can worsen certain health issues, so it's important to follow your doctor's advice when managing such conditions,” he explains.

The good news is, Dr. Junger tells me, that Brazil nuts are far from the only food sources of these crucial nutrients. He says, “The key is to incorporate a varied diet, rich in whole foods to ensure you're meeting all of your nutritional needs, whether or not you consume Brazil nuts. For selenium, options like fish, eggs and sunflower seeds are good alternatives. Magnesium is abundant in foods such as leafy greens, almonds and pumpkin seeds.”

The bottom line: If you like the taste of a couple of Brazil nuts each day, go for it. If you don’t (or are allergic) rest assure there are plenty of other ways to ensure you’re reaping similar nutritional benefits.