As a postpartum mom, your body is doing extraordinary work—healing, balancing hormones, and possibly producing milk around the clock. One often-overlooked nutrient that quietly supports all of this is selenium, and one of the simplest ways to get it? The humble Brazil nut.
Why Selenium Matters Postpartum
Selenium is a trace mineral, meaning you need only a small amount—but that small amount plays a big role. Selenium supports thyroid health, which is especially important postpartum as hormones recalibrate after pregnancy. A well-functioning thyroid helps regulate energy, mood, and metabolism—things many new moms struggle with (and as a mom who experienced postpartum thyroiditis, I def encourage all new mamas to take steps to support their thyroid health!).
Selenium also supports immune function and antioxidant defenses, helping your body recover from birth and protect itself during a season of sleep deprivation and stress. For breastfeeding moms, selenium is transferred into breast milk too, contributing to your baby’s antioxidant and immune support as well.
Why Brazil Nuts Are Special
Brazil nuts are one of the richest food sources of selenium. About two nuts per day can meet most postpartum selenium needs, making them an incredibly efficient and budget-friendly food! They’re also perf for this time period because you can just pop em in— no cooking or prepping required! Can I get an amen?
It should be noted that due to subpar modern farming practices and depleted mineral concentrations in soil, not all Brazil nuts are created equal (and it can be very difficult to differentiate from packaging alone). In some instances (ie, a well grown nut in healthy soil and healthy conditions), just two nuts will meet your requirements and in others instances it may take a few more. If you can find regeneratively grown Brazil nuts, that would be the crem de la crem! Organic would also be a great option. And if conventional is all you’ve got access to, that’s fine too. I know I’ve certainly purchased the conventionally grown Brazil nuts from Trader Joes cause they’re convenient and super affordable. It’s just good to be aware!
Beyond selenium, Brazil nuts also provide healthy fats, a bit of protein, and other minerals like magnesium and zinc—all supportive for nervous system health and postpartum recovery.
5 Easy & Nourishing Brazil Nut Snack Ideas
1. Au Naturale
Just pop a couple in yo mouth each day! Add a pinch of sea salt if desired. Consider pairing with a daily mug full of bone broth. Simple, grounding, and an easy target to hit.
2. Brazil Nut Energy Balls
Blend Brazil nuts with bananas or dates, shredded coconut, and a spoonful of almond butter. Roll into small balls and store in the fridge for quick bites between feeds.
3. Yogurt Crunch Topper
Finely chop a Brazil nut and sprinkle over full-fat yogurt or cottage cheese with berries and cinnamon. This would be a great high protein snack that doesn’t require cooking. Consider chopping up several nuts at once (or even half the bag!) and store in an air tight container in the fridge. Sprinkle a few tablespoons onto feed each day.
4. Savory Brazil Nut Snack Mix
Make your own trail mix at home starring Brazil nuts! Chop a few up and toss with roasted pumpkin seeds, olive oil, rosemary, and sea salt. Lightly toast for a savory, mineral-rich snack. Or go sweet instead— toss with chocolate chips, coconut flakes and goji berries (another traditional food for postpartum)! Energy levels feeling low? Grab a bag of Brazil nuts and a bag of pre-made trail mix from the store (hopefully one with limited added sugars). Chop up your Brazil nuts and add to the trail mix bag. Voia la!
5. Chocolate-Dipped Brazil Nuts
If you’re feeling fancy pants, dip whole Brazil nuts halfway into melted dark chocolate. Chill until set. A nourishing treat that feels indulgent but supports recovery.
“But Clare, aren’t you supposed to soak nuts before eating them?”
Why yes, you brilliant mama! Soaking nuts before eating them helps reduce “anti-nutrients,” like phytic acid, activates enzymes, and helps make them more digestible. This may be especially important for those with weakened gut health or specific underlying health concerns.
To do this, simply soak your raw Brazil nuts in a bowl of water with a pinch of salt for 8 hours, or overnight. Rinse them and enjoy, or rinse and then dry them (in the oven or a dehydrator) to get that crunch back.
While I certainly recommend this for anyone who has the bandwidth, let’s be real… during postpartum, you may not have the bandwidth! In my opinion this is a-okay. If your gut health is doing fine at present then I believe the benefits of consuming un-soaked Brazil nuts will outweigh any risks. You’ll have plenty of space in the future to experiment with soaking as your energy levels increase. It’s all about progress, not perfection.
Psst— you can also purchase sprouted and dehydrated Brazil nuts online— you’ll just have to be willing to pay for them!
Not a nut fan? Want more ways to add selenium in to your postpartum diet? Try including fish like salmon, tuna, or mackerel a few times a week (or at least start with once a week). Even canned sardines and oysters are great! You can also get selenium from beef, dark cuts of chicken and turkey, pork, and as always… organ meats! (if you’re new here, you’ll hear this girl talk plenty about liver!).
Summplementation
While I always recommend food first for getting our nutrition, I also encourage postpartum moms to consider supplementation. Most prenatal multivitamins will include selenium (yes, you can and should continue taking your prenatal during postpartum). Make sure you are taking a high quality supplement that undergoes third party lab testing and doesn’t include any fillers. Here are my two favorite options, that I personally take.
Birthright Bloom (food based prenatal— use WILDFLOWER for 15% off!)
Please note— these are affiliate links. I only ever recommend products that I whole heartedly believe in and that I have purchased and used myself. I hope these recommendations can be helpful for you if you’re in the market for a new prenatal.
Cheers to a nourished postpartum, mama!
Do you have a special Brazil nut recipe? Share below <3