Brazil nuts

Brazil nuts are large edible seeds from the Brazil nut tree, a tree native to the Amazon rainforest. Despite their name, most commercially exported Brazil nuts today come from Bolivia, with additional production from Brazil and Peru.

Here are some key facts:

• Excellent source of selenium: Just 1–2 Brazil nuts can provide your daily selenium requirement. Selenium supports thyroid function, immune health, and acts as an antioxidant.
• Rich in healthy fats: They contain mostly unsaturated fats, along with protein, fiber, magnesium, phosphorus, copper, and vitamin E.
• High in calories: About 190 calories per ounce (roughly 6–8 nuts).

Because they’re so rich in selenium, it’s best not to eat large amounts every day. For most adults:

• 1–2 nuts daily is usually enough to meet selenium needs.
• Regularly eating many more (for example, 8–10 or more every day) over long periods could lead to excessive selenium intake, which may cause symptoms such as brittle hair and nails, nausea, or a garlic-like breath odor.

They can be eaten raw or roasted and are commonly added to trail mixes, granola, baked goods, or chopped into salads and oatmeal.

If you’re asking about Brazil nuts for a specific reason such as thyroid health, fertility, testosterone, cholesterol, weight loss, or selenium supplementation.