Brazil nuts are one of the largest nuts and a nut that I consume without fail on a daily basis for the selenium content. Brazil nuts are in the “tree” nut family and are oblong in shape with a firm yet chewy and soft texture to them, which is perfect for creating homemade nut milks, nut butters, or adding into dishes for a creamy texture sans dairy. They’re incredibly rich in selenium, healthy fats, protein, and fiber.
How to use | use as a plain snack, chopped as a topping for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, homemade nut butters, or homemade nut milk.
Nutrient breakdown of BRAZIL NUTS | *per 1 cup whole
Fiber | 1 cup of brazil nuts contains 10g fiber
Protein | 1 cup of brazil nuts contains 19g protein
Healthy fats | 1 cup of brazil nuts contains 88g fat
Thiamin 55% DV
Vitamin E | 38% DV
Calcium | 21% DV
Iron | 18% DV
Magnesium | 125% DV
Phosphorus | 96% DV
Potassium | 25% DV
Zinc | 36% DV
Copper | 116% DV
Manganese | 81% DV
Selenium | 3643% DV
Did you know that just 1 single brazil nut kernel contains over 137% DV of selenium! That’s your entire days worth of selenium in one small bite- I recommend at least 1 daily, especially if you have any thyroid issues and also consume large amounts of raw cruciferous veggies.
Brazil nuts are the most rich in selenium in comparison to other nuts. Selenium is an important mineral responsible for thyroid health, DNA synthesis, reproduction, and antioxidant protection from oxidation and infections. I purposefully add brazil nuts to my Stripped Green Smoothie to balance out the amount of natural occurring goitrogens present in large volumes of dark leafy greens, especially kale which cannegatively impact our thyroids when eaten in excess or for sensitive individuals. Most of us are perfectly fine to consume dark leafy greens and veggies that contain goitrogens.
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers. Best options are raw and unsalted when choosing whole brazil nuts.
Tips and tricks | If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use. Soaking nuts may be helpful for digestive ease in some individuals.