Food
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)
🥄 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.
📚 Why we trust it
- The richest whole-food source of selenium
- Supports thyroid and immune function in tiny amounts
🔎 Learn more
Reputable, independent sources for further reading. These open in a new tab.
🕊️ 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
Source endorsement totals come from books and studies (+7 per book, +5 per article). In this preview your vote is saved on your device only.
💬 Comments & experiences
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