How Much Selenium Is in a Brazil Nut?
31 Mar 2025
How Much Selenium Is in a Brazil Nut?
Excerpt: Just one Brazil nut can deliver more than your daily selenium needs. Here's exactly how much is in each nut—and what that means for your health.
The Selenium Supernut
Brazil nuts are one of the highest known food sources of selenium—a trace mineral your body needs in small amounts for vital functions like thyroid support and antioxidant defense.
How Much Selenium Is in One Brazil Nut?
- Average content: 68 to 91 micrograms (mcg) per nut
- RDA (Recommended Daily Allowance): 55 mcg for adults
- Upper Tolerable Limit: 400 mcg/day for adults
That means just one nut can give you 100%–165% of your daily selenium needs!
Why the Amount Can Vary
The selenium content in Brazil nuts can vary due to:
- 🌍 Soil quality where the nut was grown
- 🌱 Size and age of the tree
- 🌰 Nut size and batch freshness
Even within the same bag, two nuts may not have the exact same amount. So always aim for moderation.
Benefits of Selenium (in the Right Dose)
- Supports immune function
- Promotes healthy thyroid hormone levels
- Acts as an antioxidant to fight free radicals
- May improve mood and reduce inflammation
Too much can lead to selenium toxicity. Related read: What Happens If You Eat Too Many Brazil Nuts?
Looking for High-Selenium Brazil Nuts?
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