Brazil nuts are by far the easiest and most efficient way to make sure you meet your selenium needs! For adults, men and women require 70ug and 60ug of selenium daily, respectively. It’s also important to know that the upper limit of selenium intake in a day is 400ug (meaning it may negatively impact your health if you have more than this!).
Just ONE Brazil nut contains approximately 60-90ug of selenium, depending on the size! Therefore, eating 1-2 Brazil nuts each day means you will easily be meeting your requirements. Try to get into the habit of eating them daily at the same time (e.g. with breakfast or with your afternoon snack) to ensure you stay consistent! Be careful not to eat more than 1-2 nuts per day though as too much selenium can be harmful (as previously mentioned).
This tip was provided by Courtney Myers, an Accredited Practicing Dietitian, and the owner of Nourished By Plants, a dietetic private practice based on the Gold Coast.
Courtney has a passion for supporting her clients to maintain a plant-based or vegan diet that is nutritious, delicious and stainable.
She offers both in-clinic and online consultations so she can help you wherever you are located.
To find out more information, or book in for a consultation, please follow the links below.