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| Brazil nuts are one of nature's richest sources of selenium. But levels vary wildly. |
Selenium is a trace mineral essential to several critical bodily functions. It plays a role in supporting the immune system, maintaining normal hair and nails, and acting as a powerful antioxidant to protect cells from oxidative stress. Selenium also supports the proper functioning of the thyroid, a key regulator of metabolism. Since our bodies can’t produce selenium, it’s vital to obtain it from our food.
These nutrient-rich nuts are among the highest natural sources of selenium. It’s generally said that just 1 to 2 Brazil nuts a day can provide your entire daily recommended intake, making them a simple and effective way to meet your needs.
However, selenium levels in Brazil nuts vary enormously and are affected by factors including soil selenium concentration, soil acidity and texture, geographical location, environmental conditions and forest management. This all affects the amount of selenium available to the tree and its absorption. Within Brazil the nuts’ selenium content has been found to range from 2.07 mg/kg in Mato Grosso to 68.15 mg/kg in Amazonas. This variation is reflected in published nutritional reference figures: the USDA gives 1.92mg per 100g but UK’s McCance & Widdowson says 0.254mg. All that’s certain is that all Brazil nuts contain some selenium.
Selenium is a nutrient where balance is key. Deficiency can impact your health and the recommended daily intake of selenium is 60 to 75 micrograms for adults. But too much selenium can be problematic. It may be tempting to eat a whole bag of Brazil nuts, but it’s important to avoid exceeding the upper safe daily limit of around 400 micrograms. As selenium levels in Brazil nuts can vary, it’s recommended to stick to around 3 nuts per day.
Hodmedod's PI'Y Brazil nuts are the result of a direct trade relationship in solidarity with the Indigenous fight for survival, bringing wild-harvested nuts directly from the Kayapó people of Brazil to the UK for the first time.
📸 Photo of the Kayapó courtesy of Simone Giovine, Coletivo Beture, AFP
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Michelle Darmody’s book Seed to Supper tells the story of the journey of your food from the ground up for 9 to 12 year-olds. This extract is all about seeds and how to save and grow them.
Solidarity Trade started as a group of friends that, through a shared dream and commitment to food sovereignty, decided to bring the Kayapó’s Brazil nuts to the UK for the first time. We knew we had to create a supply chain that defied the status quo, built on a foundation of friendship. We had to start developing an economy rooted in love.
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Amy Oboussier
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