Nut
Brazil Nut
A large nut that's the richest food source of selenium — a mineral important for the thyroid and immune defense.
📊 How it ranks (our editor score) — 86/100Tap to see the breakdown
🌱 What it is
The Brazil nut is a large, rich tree nut from the Amazon rainforest, prized as the most concentrated whole-food source of selenium.
✨ Why it's good for you
- May help support healthy thyroid function
- May help support immune defense
- May help support antioxidant activity in the body
- May help support healthy hair and nails with adequate selenium
🥗 Nutrition
Per 1 nut (~5g) · about 33 calories
- Selenium 95mcg
- Magnesium 19mg
- Healthy fats 3.4g
- Protein 0.7g
Source: USDA FoodData Central
🥄 How to use it
Eat just one or two Brazil nuts a day — they're so rich in selenium that a small number meets your needs; more than a few daily can be too much.
How much: Just 1–2 nuts a day — no more.
Show full details & how to prepare it
Brazil nuts are the world's richest food source of selenium, a trace mineralA natural building block your body needs in small amounts, like calcium or magnesium. More → the thyroid and immune systemYour body's built-in defense team that fights off germs and helps you heal. More → depend on. They're so concentrated that just one or two a day meets your needs — and because too much selenium is harmful, this is one food where less truly is more.
Ways to prepare it
⚠️ Cautions
- Selenium is potent: stick to one or two nuts a day, as too much over time causes hair loss, nail changes, and nausea.
- A tree-nut allergy is a clear reason to avoid them.
- Store well, as their oils can go rancid.
📚 What others say
- The richest whole-food source of selenium
- Supports thyroid and immune function in tiny amounts
Learn more
🕊️ A word of encouragement
A single nut, sufficient for the day's need. Often, just enough is exactly enough.
💬 Ask Remy about Brazil Nut
📚 Resource confidence
Based on mentions in health references
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