Brazil nut – powerful antioxidant

Brazil nuts are 18% protein, 13% carbohydrates, and 69% fat. The fat breakdown is roughly 25% saturated, 41% monounsaturated, and 34% polyunsaturated. The saturated fat content of Brazil nuts is among the highest of all nuts, surpassing even macadamia nuts, and the nuts are pressed for their oil. Because of the resulting rich taste, Brazil nuts can often substitute for macadamia nuts or even coconut in recipes. Also due to their high fat content, shelled Brazil nuts soon become rancid.

Nutritionally, Brazil nuts are a good source of magnesium and thiamine, and are perhaps the richest dietary source of selenium, containing as much as 1180% of the USRDA (U.S. Recommended Dietary Allowances), although the amount of selenium within batches of nuts varies greatly.Recent research suggests that proper selenium intake is correlated with a reduced risk of both breast cancer as well as prostate cancer. This has led some health commentators and nutritionists to recommend the consumption of Brazil nuts as a protective measure.These findings are inconclusive, however; other investigations into the effects of selenium on prostate cancer were inconclusive.

Despite the possible health benefits of the nut, the European Union has imposed strict regulations on the import from Brazil of Brazil nuts in their shells, as the shells have been found to contain high levels of aflatoxins, which can lead to liver cancer. According to Tony Farndell, MD of TFR Nuts and Dried Fruits Ltd, a UK importer, the import restrictions on in-shell kernels came as a result of the whole nut including the shell, being ground down for testing. Thus aflatoxins were detected and the restrictions imposed.

source: www.wikipedia.org

Health benefits of Brazil nuts:

contain many helpful nutrients including protein, fiber, selenium, magnesium, phosphorous, vitamin E and thiamine
have “complete” protein which means that the Brazil nut has all of the necessary amino acids to help foster optimal growth in humans. Organic Brazil nuts can be a good source of protein for people who are vegetarians
selenium, found in brazil nuts, is a powerful antioxidant linked to lower rates of cancer and heart disease and also helps boost the immune system along with possibly discouraging the aging process
magnesium, also found in brazil nuts, aids the release of energy from foods to assist nerve and muscle function and keep bones healthy. Zinc helps strengthen the immune system as well and Vitamin E can help prevent heart disease
are high in fat, like most nuts, but it is unsaturated fat which has been thought to help lower cholesterol

Nutrition Facts
serving size, 1 oz, 6 nuts

calories: 185
fat: 19 g
saturated fat: 4 g
fiber: 2 g
carbs: 3 g
protein: 4 g
Thiamin: 12% RDA
Iron: 4% RDA
Magnesium: 27% RDA
Phosphorus: 20% RDA
Potassium: 5% RDA
Zinc: 8% RDA
Copper: 25% RDA
Manganese: 17% RDA
Selenium: 774% RDA

*Percent Daily Values are based on a 2,000 calorie diet.