"A one-ounce serving of about six Brazil nuts contains over 100 milligrams of magnesium (about 18 milligrams per nut). The recommended amount of magnesium per day is around 300 milligrams for adult women and around 400 milligrams for men. But that serving of Brazil nuts also contains roughly ten times the daily requirement of selenium, which is why experts recommend no more than five nuts per day, max. While selenium is good for you in moderation, too much can cause health problems."
"They are also essential nutrients that the body cannot make itself. Magnesium, selenium, and other trace elements must come from food. The balance is narrow, with too little leading to deficiency, too much to toxicity. The best thing about whole foods is that when eaten in regular dietary amounts, they don't really push those limits. Two Brazil nuts meet daily selenium needs - don't double up with vitamin supplements."
Brazil nuts are large, oil-rich tree nuts with a creamy, coconut-like flavor and high fiber content. One ounce (about six nuts) provides over 100 mg of magnesium and roughly ten times the daily requirement of selenium. Recommended daily magnesium is about 300 mg for women and 400 mg for men. Selenium is essential but toxic in excess, so intake should be limited to no more than five nuts per day, with two nuts adequate to meet selenium needs. Magnesium and selenium support enzyme systems, muscle and nerve function, energy metabolism, blood sugar stability, mood, sleep, and thyroid health. Whole-food sources are preferable to supplements to avoid imbalance.
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