Selenium is an essential trace element that is vital for your immune system, thyroid gland, and cell growth. Summary:īrazil nuts are rich in selenium. In fact, one study of 59 people found that eating two Brazil nuts per day was as effective as taking a selenium supplement at raising selenium levels ( 9). For example, suboptimal selenium status has been found in people throughout Europe, the United Kingdom, and the Middle East ( 8).īrazil nuts are a highly effective way to maintain or increase your selenium intake. Indeed, higher levels of selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders ( 6, 7).Īlthough selenium deficiency is rare, many people around the world have insufficient selenium intake for optimal functioning. It is essential for your thyroid and influences your immune system and cell growth ( 5). ![]() ![]() Selenium is a trace element that is vital for the proper functioning of your body. Thus, the average Brazil nut contains 175% of the required amount of this mineral ( 1, 4). The DV for selenium is 55 mcg per day for adults. However, some pack as much as 400 mcg per nut ( 1, 2). In fact, they contain more of this mineral than any other nut with an average of 96 mcg per nut. Summary:īrazil nuts are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.īrazil nuts are a rich source of selenium. In fact, 36% of the fats in Brazil nuts are polyunsaturated fatty acids, a type of fat that has been shown to benefit heart health ( 1, 3). Most other nuts provide less than 1 mcg, on average ( 2).Īdditionally, they have higher concentrations of magnesium, copper, and zinc, although the exact amounts of these nutrients can vary depending on climate and soil ( 2).įinally, Brazil nuts are an excellent source of healthy fats. ![]() Brazil nuts are very nutritious and energy dense.Ī 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients ( 1):īrazil nuts are rich in selenium, with just one nut containing 96 mcg, or 175% of the RDI.
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