Nut / Seed
Brazil Nuts
7/10 Moderate evidence
Large tree nut with the highest selenium content of any food; one or two nuts daily meet the full requirement for this essential trace mineral.
Active compounds
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Selenium
Cofactor for glutathione peroxidase, the body's primary antioxidant defense enzyme; supports thyroid function
Helps with
Practical tips
- Preparation
- Eat raw, just 1-2 nuts daily
- Recommended amount
- 1-2 nuts daily — more is not better and can cause toxicity
- Absorption
- Selenium content varies dramatically by soil; one nut can range from 50-200 mcg
- Cautions
- Selenium toxicity (selenosis) at sustained high intake: hair loss, brittle nails, GI symptoms. Keep to 1-2 nuts daily.