The Powerful Effects of Eating One Brazil Nut Each Day

By Ashley Besecker, RDN / July 11, 2024

We all know the heart-healthy benefits of wild-caught salmon, tuna, and other wild seafood. Packed with omega-3 fatty acids, these delicious fish are a cornerstone of a healthy diet. But lurking in the back of our minds can be that nagging worry about mercury. Can we truly indulge in these ocean delicacies without harming ourselves?

The answer lies in a tiny but mighty nut: the Brazil nut. Here's why this unassuming package holds the key to unlocking the full potential of wild seafood in your diet.

Our bodies are complex ecosystems, and sometimes, good things can compete with not-so-good things. Mercury, a heavy metal found in some fish, can bind to important proteins in our bodies. This can disrupt essential functions. Selenium, on the other hand, is a superstar mineral with a remarkable ability – it binds to mercury too! By including a source of selenium in your diet, you can actually help prevent mercury from causing harm.

Just one Brazil nut provides over 100% of your daily recommended intake of selenium! Think of it as a tiny shield, protecting your body from the potential downsides of mercury while allowing you to reap the incredible benefits of wild fish.

Studies show that moderate consumption of wild fish, even with trace amounts of mercury, still outweighs the risks. Including one Brazil nut in your daily routine, or a few times a week when you enjoy fish, can further tip the scales in favor of a delicious and healthy diet.

So, empower yourself and embrace wild fish as a regular feature on your family's dinner table. Pair your salmon with a sprinkle of sunflower seeds, which are also rich in selenium, or enjoy a side of brown rice with a Brazil nut on top alongside your halibut for a simple yet powerful duo.

Remember, knowledge is power. By understanding how selenium works to protect us, we can make informed choices that fuel our bodies and nourish our well-being. So hit up the nut aisle in the grocery store or even order them online!

Brazil Nuts + Seafood = ❤️