Brazil nut
One nut is roughly a full day of selenium. Hard ceiling: one per person, never pooled.
Targets: Selenium
A single Brazil nut carries ~68–91 mcg of selenium — roughly a full day’s worth — and a trial showed two nuts daily raised selenium status as effectively as a 100 mcg supplement. The tolerable upper limit is 400 mcg/day and chronic excess causes selenosis, so the rule is strict: one nut per person, never pooled across a shared batch.
In the recipe
- core 1 per person Minerals Savory Green Morning Shake