Brazil Nuts
A single nut from this tree can cover your full daily selenium needs, making it one of the most concentrated food sources of the mineral.
Immunity
Hormone Balance
Recovery
Brazil nuts are an excellent source of selenium, a powerful antioxidant mineral. They support thyroid and immune health. Snack on two or three nuts daily for benefits.
Brazil Nuts
Per
1 nut (5g)
Calories
33
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
4%
Potassium
1%
Calcium
1%
Fiber
0.4g
Nutrition Highlights
Selenium, magnesium, healthy fats
Fuhrman ANDI chart, grouped with pecans, 0.25 cup, our serving is 1 nut, score not comparable at that serving
Nutrition Density Score (ANDI Score)
124
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Stick to 1-2 nuts a day, selenium toxicity from overconsumption is a real risk specifically with Brazil nuts, unlike almost any other whole food.
Absorption Boost
Foods with vitamin E, selenium and vitamin E work together in some of the body's antioxidant pathways
Eaten with meals, the fat helps absorb fat-soluble vitamins from other foods on the plate
Use Caution If
You take selenium supplements separately, very easy to exceed safe upper limits when stacking with Brazil nuts
You have a tree nut allergy, avoid entirely
Storage
Store in an airtight container; refrigerate or freeze to slow the fats from going rancid.
Biomarkers to Track
Subjective
(Daily)
Energy and mood
Hormone-related comfort
Objective
(Quarterly)
Serum selenium
TSH and thyroid panel