The two-a-day heatwave snack Liz Earle, 63, swears by – and why nutritionists rate it for women over 50

If the heatwave has left you surviving on ice lollies, Liz Earle has another idea. The wellness expert says she eats just two Brazil nuts a day to top up selenium – and nutritionists say the tiny snack could be particularly beneficial for women over 50.

‘Such a simple health hack,’ the wellness guru shared in a video. ‘Just two Brazil nuts a day tops up our selenium levels.’ Brazil nuts are a nutritional powerhouse, especially for women over 50 agrees registered, clinically trained nutritional therapist Lucy Miller. ‘They are one of the richest sources of selenium so just one or two nuts a day is enough to meet daily requirements and selenium is important for immune function, protecting our cells from oxidative stress and supporting healthy thyroid function.’

The latter becomes increasingly important as we age. ‘The thyroid helps regulate metabolism, energy levels, body temperature, heart function and cognitive health,’ says Lucy. ‘Thyroid disorders, such as hypothyroidism and Hashimotos, become more common in older adults and are especially prevalent in women over 50 when symptoms such as fatigue, weight gain, dry skin, constipation and low mood are often mistaken for “normal ageing” when they may actually reflect an underactive thyroid.’

Selenium isn’t a treatment for thyroid issues, she explains, but maintaining an adequate intake helps support normal thyroid hormone function and it has other positive effects, too, especially in a heatwave. Selenium and ellagic acid (both found in Brazils) have neuroprotective effects, which can boost cognitive performance and reduce anxiety or mood fluctuations. The former also helps protect cells against oxidative stress caused by UV exposure.

The monounsaturated fats and fiber within Brazils have other benefits in the heat. Broadly, they help improve cholesterol levels and lower the risk of cardiovascular issues, helpful during hot weather when your cardiovascular system works harder to help regulate body temperature.

Plus, since they’re calorie dense, you only need eat a few to get the energy boost required to power you through those feelings of sluggishness. And beyond the heatwave, hormonal changes during and after the menopause can coincide with changes in metabolism, energy levels and cardiovascular health, making nutrient-rich foods particularly important.

That said, ‘It’s best to eat Brazil nuts is moderation,’ says Lucy. ‘Because they’re so rich in selenium, eating too many on a regular basis can actually interfere with thyroid function. Sticking to one or two Brazil nuts a day is generally enough to reap the benefits without exceeding recommended selenium intake.’ So if you’re looking for an easy snack during this week’s heatwave, two Brazil nuts could be a simple way to boost your selenium intake – just don’t be tempted to scoff the whole bag.

How many Brazil nuts should you eat?

• One to two Brazil nuts a day is enough for most adults.
• They contain extremely high levels of selenium.
• Eating too many regularly can cause selenium toxicity.
• They’re best enjoyed as part of a balanced diet.