Selenium is a mineral that acts as an antioxidant. Although it is used for a number of functions in the body, you only need to obtain small amounts of it from your diet.

A one-ounce serving (about 28 grams) of Brazil nuts will provide you with more than 100% of the RDI for selenium.

Selenium deficiency is rare and usually only occurs in certain disease states.

For example, one study found that patients undergoing hemodialysis for kidney disease were selenium deficient.

When these patients ate just one Brazil nut a day for three months, their blood selenium levels returned to normal, and the nuts had an antioxidant effect in their blood (51).

Brazil nuts can also reduce cholesterol levels. In addition, they may reduce oxidative stress and improve the function of blood vessels in obese teenagers (52, 53).

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