Brazil nuts are the richest food in selenium, an essential trace mineral good for hair growth. But, Brazil nuts contain too much selenium. Just a Brazil nut may have more than the daily recommended intake. Excess selenium may cause hair loss!
Why is selenium important for hair growth?
Selenium is an essential trace element. This means that we have to take it from food. Above all, selenium is required for the synthesis of more than 35 proteins. Also, selenium is vital for glutathione peroxidase, a powerful antioxidant enzyme.
Selenium protects your hair as it has an antioxidant action and fights oxidative stress. A common cause of hair loss.
Zinc has also antioxidant properties, preventing hair loss! Certainly, a whole food plant-based diet is good for boosting your daily antioxidant intake. Eating foods high in antioxidants is the most effective way to fight oxidative stress. Have you heard about amla powder? It’s the richest food in antioxidants. By far…
Brazil nuts are the best dietary source of selenium
The daily recommended selenium dose is 55 mcg. Just 1 Brazil nut contains more than the recommended daily selenium dose, though. A Brazil nut contains 95 mcg of selenium! Therefore, eating just 1 Brazil nut a day can help you get strong, thick hair. More isn’t better, though![2,3]
Eating too many Brazil nuts may cause hair loss!
Eating too many Brazil nuts daily may cause hair loss, due to selenium toxicity! We shouldn’t consume more than 400 mcg of selenium daily. This is the maximum safe dose. Eating just 1 ounce of Brazil nuts (only 6-8 nuts) you’ll get about 544 mcg of selenium. More than the allowable daily intake!
Furthermore, the toxicity threshold for selenium is 1200 mcg.
As a rule of thumb, try to think Brazilian nuts as a supplement. Eat just 1 Brazil nut a day. It’s the best way to get your daily selenium dose. Don’t eat more, as excess selenium is pretty dangerous for health.
Other great foods for shinny, strong, and thick hair are walnuts, flaxseeds, water lemon in the morning, and foods high in vitamin D and vitamin B12. You can see the whole list of foods that are good for hair growth here.
Other health benefits of selenium
Certainly, adequate selenium intake is good for your health. For instance, selenium helps to repair DNA, boosts the immune system, reduces inflammation, and also it has potent antioxidant properties. Above all, selenium might play a role in the prevention of cancer!
Also, selenium may reduce the risk of cardiovascular disease, cognitive decline and thyroid disease.