Brazil nuts are one of the largest nuts and are particularly well-known for their selenium content.
Brazil nuts are in the tree nut family and are oblong in shape with a firm yet chewy texture to them. Their texture makes them perfect for homemade nut milks and nut butters! They can also be added into dishes for a creamy texture sans dairy. They’re incredibly rich in selenium, healthy fats, protein, and fiber.
Health Benefits of Brazil Nuts:
Did you know that just a single brazil nut contains over 137% DV of selenium? That’s your entire days worth of selenium in one small bite! Try eating at least one daily, especially if you have any thyroid issues or if you consume large amounts of raw cruciferous vegetables.
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; they can negatively impact your thyroid when eaten in excess. With that being said, most of us are perfectly fine to consume dark leafy greens and veggies that contain goitrogens!
Nutrient Breakdown of Brazil Nuts:
*Per 1 cup whole
- Fiber | 10g
- Protein | 19g
- Healthy fats | 88g
- 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
How To Use:
Brazil nuts are great to use plain as a snack or chopped in oatmeal, porridge, granola and muesli. You can also sprinkle them into salads and baked goods for an extra crunch. They’re also often used in trail mixes, nut butters and nut milks!
If purchasing nuts 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 as well!