Why You Should Eat 2 To 3 Brazil Nuts A Day For Thyroid Health (But No More)

According to board-certified endocrinologist Brittany Henderson, M.D., the "best diet" for optimal well-being is entirely personal (and we wholeheartedly agree). Everyone's body reacts differently to certain foods, so it's difficult to say that one diet or eating plan truly trumps all.

This is especially the case when it comes to thyroid health: While certain food groups can be inflammatory for some, it really depends on personal experience to determine which triggers to avoid. However, there are certain foods that tend to be beneficial for a majority of people—one of which is the mighty Brazil nut.

According to Henderson, "Selenium is a vitamin that is good for peripheral conversion of thyroid hormone1, so it's good to help with the thyroid axis... It also is an antioxidant, so it helps with oxidative stress at the level of the thyroid."

Meaning, it can fight free radicals and lower inflammation, which has been shown helpful for many people struggling with thyroid dysfunction. Brazil nuts, it turns out, are the highest known food source of selenium2.

Sounds great! So why does Henderson mention the two- to three-nut limit? Well, Brazil nuts are so remarkably high in the trace element, that it's actually quite easy to overdo it. The U.S. Department of Health & Human Services recommends 55 micrograms of selenium per day for adults3, and just one Brazil nut can have between 68 and 91 micrograms4—so just one nut already exceeds the recommendation.