BRAZIL NUTS

You can see by now that incorporating any type of nut into your diet can provide you with helpful vitamins and nutrients, and Brazil nuts are no exception. Along with providing a dose of protein, and fat—which makes them a satiating snack—Brazil nuts are probably best known for their extremely high levels of selenium.

In just one Brazil nut you’ll get 96 micro grams of selenium, which is already 174% of your daily value! Your body requires selenium for a number of basic functions like thyroid hormone metabolism, protection from oxidative damage, and DNA synthesis, and this nutrient has also been linked to the reduction of certain cancers, cardiovascular disease, and cognitive decline.

One important thing to note is that because Brazil nuts are so high in selenium, it is easy to take in too much of this nutrient and reach your upper limit of 400 micro grams. According to the National Institutes of Health, consistently exceeding your upper limit of selenium may lead to stomach issues, hair loss, or problems with your nervous system.