Healthy Bits · Nutrition & wellness
Brazil nuts and selenium
Brazil nuts are one of the richest food sources of selenium, a trace mineral your body uses to make antioxidant enzymes and thyroid hormones. Just one nut can more than cover a typical adult's daily needs.
That's also why more isn't better. A single Brazil nut averages around 70 to 90 micrograms of selenium, and sometimes far more, depending on the soil it grew in. Very high intakes over time can cause side effects like brittle nails and hair loss. Think of them as a garnish, not a snack bag.
Try this: chop one or two into your oatmeal or trail mix a few times a week. If you're managing a thyroid condition or already take a selenium supplement, check with your doctor or practitioner.
- minerals
- thyroid
- antioxidants
- snacks
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.