Brazil Nuts Overview
Brazil nuts are the richest dietary source of selenium, with just 2 nuts providing over 100% of daily needs. They provide healthy fats, protein, and magnesium. The high selenium content supports thyroid function, immunity, and acts as powerful antioxidant. Moderation is key as too much selenium can be harmful.
Why Brazil Nuts Helps With Longevity & Healthspan
Longevity nutrition focuses on extending both lifespan and healthspan - the years lived in good health. The Mediterranean and Blue Zone dietary patterns emphasize whole foods, plant-based nutrition, healthy fats, and moderate portions.
Brazil Nuts Nutrition Facts
Per 28g (1 oz (6 nuts))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 187 | — |
| Protein | 4.1g | 8% |
| Total Carbohydrates | 3.3g | 1% |
| Dietary Fiber | 2.1g | 8% |
| Sugar | g | — |
| Total Fat | 19g | 24% |
| magnesium | 107mg | 26% |
| selenium | 544mcg | 777% |
| copper | 0.5mg | 24% |
Key Nutrients in Brazil Nuts for Longevity & Healthspan
Magnesium
107mgSupports longevity & healthspan by providing essential magnesium
Best Ways to Eat Brazil Nuts for Longevity & Healthspan
- Eat just 2-3 nuts daily for selenium needs
- Chop into granola or trail mix (use sparingly)
- Blend into smoothies (1-2 nuts only)
- Add to energy balls or protein balls
- Use as topping for oatmeal or yogurt
- Make Brazil nut milk as dairy alternative
Pro Tip:
The 'longevity trifecta' is Mediterranean diet + regular movement + strong social connections. Research shows this combination can add 10-15 years to lifespan and significantly extend healthy years.
Brazil Nuts Health Benefits
- Highest selenium content of any food (777% DV per oz)
- Just 2 nuts provide 100% daily selenium needs
- Rich in healthy fats for heart health
- Provides magnesium (26% DV) for muscle function
- Good copper source (24% DV) for iron absorption
- Contains zinc (7% DV) for immune function
- Selenium supports thyroid hormone production
- May improve cholesterol levels and reduce inflammation
Important Considerations
- Very high in selenium - limit to 2-3 nuts per day
- Selenium toxicity possible with excessive intake
- Tree nut allergy common
- High in calories (187 per oz)
- May contain trace amounts of radium
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