Selenium is an important trace mineral that helps our bodies produce antioxidant enzymes which protect us from cellular changes and damage, including cancer. Selenium can often be deficient in agricultural soils and so we have to look for good sources to be sure and get the recommended 70 - 85 mcg per day.

A recent study published in the American Clinical Journal of Nutrition showed that two Brazil nuts a day would provide the needed amount of selenium. Not only this, compared to the group that received supplements, the group that received their selenium from a food source (Brazil nuts) had significantly more antioxidant activity. It is always best to get our nutrients from food if possible. The combination of vitamins, minerals and phytochemicals found in plant foods react together to give a greater benefit than when taking isolated supplements. In other words, “The whole is greater than the sum of the parts.”

A great way to get your dose of Brazil nuts is from the Holiday Nut Loaf found in Vegan Homestyle: Simple Recipes for Healthy Living. This recipe is a very tasty loaf made with Brazil nuts that makes not only a nice holiday entree but great sandwiches as well. I take some of the loaf and mash it up with soy mayonnaise, chopped green onion, pickles and celery; a very tasty spread for lunch.