Brazil Nuts

Just 1 or 2 Brazil Nuts a day is all the selenium you need! (Thomson et al. 2008)

Selenium is a very important nutrient for proper human function, in the short and long term. It is important for reproduction, healthy thyroid function, and preventing certain heart diseases and even cancers (prostate, lung, colorectal, and bladder). (Rayman 2012; Harvard School of Public Health)

If people don’t have sufficient selenium intake it can weaken the immune system and cause a decrease in brain function. (Rayman 2012) Furthermore, selenium has antioxidant properties, meaning that it can combat excessive free radical activity (molecules that steal electrons, creating cellular damage, and in turn higher levels of inflammation and sympathetic activity).

While it is important to get your daily dose of selenium, it is also important to not overdo it. Excessive selenium intake can cause a variety of negative effects. But do not let that worry you, just be aware of the foods you are eating and if you already consume enough selenium each day. (Harvard School of Public Health)

The following foods are sources of selenium: poultry, organ meats, beef, some seafood, whole wheat bread, beans, lentils, and eggs. (Harvard School of Public Health)

If these foods are already staples in your diet then there may be no need to throw brazil nuts into the mix. But check the selenium content of the foods you eat and see if you should be having 1, 2 or even no brazil nuts each day.

FYI: The recommended minimum amount of selenium for most adults is 55 micrograms and the upper limit is 400 micrograms. (Harvard School of Public Health) Each brazil nut contains between 50-100 micrograms of selenium.