Brazil Nut

Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.

Brazil nut (Bertholletia excelsa) (español: nuez de Brasil) is a South American tree in the family Lecythidaceae. Among the claims for Brazil nuts are that they may support thyroid, heart, and brain function, and reduce inflammation.

WARNING: Individual intake should be limited to one to three a day because excessive amounts of selenium have been linked to increased risk of diabetes and prostate cancer.

1 ounce (28 g) Brazil nut
calories 187
carbohydrates 3.3 g
copper 55% RDI
fat 19 g
fiber 2.1 g
magnesium 33% RDI
manganese 17% RDI
phosphorous 30% RDI
protein 4.1 g
selenium 175% RDI
thiamine 16% RDI
zinc 10.5% RDI
vitamin E 11% RDI
Sources: Wikipedia / healthline