A Brazil Nut a Day Keeps the Supplements Away

Tasty recipes to boost exposure to this valuable mineral.

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Many of us may have picked around the Brazil nuts in a trail mix, not quite sure what to make of them. They’re big, dense, and slightly sweet, but what are they good for? As it turns out, quite a lot.

“Just one Brazil nut a day can meet your full daily selenium needs,” Chantelle van der Merwe, registered dietitian, told The Epoch Times.

It’s a simple way to support your thyroid health and immune system without relying on supplements. Plus, it’s a safer, more effective, and tastier source of this important mineral.

Secure Selenium

In a February study published in the European Journal of Nutrition, for two weeks participants were given either a placebo, a 55-microgram selenium supplement, or 15 grams of Brazil nut butter containing roughly the same amount of selenium. Both the supplement and the Brazil nut butter raised blood selenium levels, showing that Brazil nuts can be just as effective as supplements.

The recommended daily amount of selenium for adults is 55 micrograms. One Brazil nut usually provides more than that, although the exact amount depends on where the nut was grown. On average, an ounce—about six to eight nuts—contains nearly 10 times the daily requirement, so eating one to two Brazil nuts per day is enough to meet your needs safely, Van der Merwe said.

“I’m a big believer in a food-first approach because whole foods offer more than just one isolated nutrient—they deliver a whole package of health-boosting benefits,” she said.

Brazil nuts, she noted, also provide vitamin E, zinc, manganese, healthy fats, fiber, and plant-based protein.

What’s more, nutrients from whole foods are often better absorbed and used by the body, Amy Kimberlain, a registered dietitian, told The Epoch Times.

“It’s easier to overdo selenium with supplements, which can lead to toxicity,“ Kimberlain said. ”Food sources naturally help regulate intake and support balanced, diverse eating habits.”

Too much selenium from supplements can cause symptoms such as hair loss, brittle nails, digestive issues, and, in extreme cases, nerve damage.

Key Health Benefits of Selenium

What does selenium do in the body?

While selenium deficiency is rare in high-income countries, it has been linked to thyroid dysfunction, heart disease, cognitive decline, and weakened immunity. However, selenium’s role goes far beyond avoiding deficiency. It’s essential for producing selenoproteins—special proteins that help protect cells from damage due to oxidative stress. Selenoproteins are highly concentrated in the thyroid gland, guarding against such damage and helping process thyroid hormones.

Because oxidative stress is linked to cancer development, research suggests that selenium may help lower the risk of certain cancers, including thyroid cancer.

“Selenium helps your cells repair DNA, fight off harmful free radicals, and even decide when damaged cells should self-destruct—all important for cancer prevention,” Van der Merwe said.

Selenium is also crucial for male reproductive health. It supports sperm production, development, and mobility by reducing oxidative stress and inflammation. Higher selenium levels are linked to better semen quality and may improve fertility in men with low sperm quality.

Whole Nuts Versus Nut Butter

Does it matter whether we eat whole nuts or Brazil nut butter, as used in the study?

“Nut butters can be a convenient and concentrated way to deliver nutrients, but they differ from whole nuts in a few key ways,” Kimberlain said.

They’re easier to eat for people with chewing difficulties and more versatile in recipes, but be cautious with commercial versions, which often contain added sugar, salt, or oils, she said.

Because nut butters are often made from roasted, finely ground nuts, the fats and proteins they contain are fully exposed and absorbed more quickly, according to Van der Merwe.

“That makes them efficient for delivering energy but also means your body absorbs more calories from them,” she said.

Whole raw nuts, on the other hand, break down more slowly in the digestive system.

“Many of their fats stay trapped inside unbroken cells, so not all the calories listed on the label are actually absorbed,” she said.

Slower digestion may support weight control and gut health, as undigested particles help feed beneficial gut bacteria.

Easy Ways to Enjoy Brazil Nuts

Kimberlain keeps it simple.

“I chop a single Brazil nut and sprinkle it over my oatmeal,“ she said. ”It’s tasty, quick, and an easy way to get your selenium without overdoing it.”

If you’re using Brazil nut butter, she suggests spreading a thin layer on whole-grain toast topped with banana slices.

“It’s a creamy, naturally sweet, nutrient-packed combo,” she said.

Kimberlain also swaps Brazil nuts into her go-to energy bite recipe:

Energy Bites

Ingredients

• 1 cup cashews (plus a few Brazil nuts)
• 1/2 cup almond butter (or a mix with Brazil nut butter)
• 1 cup pitted Medjool dates
• 2 tsp vanilla extract
• 1/4 tsp fine sea salt (omit if using salted nuts)

Instructions

1. Pulse nuts in a food processor until finely ground.

2. Add remaining ingredients and blend until the mixture sticks together.

3. Scoop into 2-tablespoon portions and roll into balls if desired.

This recipe makes about 15 energy bites.

For a quick and easy alternative, Van der Merwe also enjoys a small handful of mixed nuts, including Brazil nuts, tossed with a few dried cranberries for a satisfying snack.

One of her favorite fresh ideas: chopped Brazil nuts over a baby spinach salad with strawberries or orange slices, a sprinkle of feta, and a simple dressing of olive oil, balsamic vinegar, coarse salt, and black pepper.

“It’s refreshing, flavorful, and a great way to include selenium-rich foods in your diet,” she said.