Brazil Nuts برازیل نٹس

Overview

Brazil nuts are the large, edible seeds of the Bertholletia excelsa tree, found mainly in the Amazon rainforest in Brazil, Bolivia, and Peru. Known for their smooth, buttery texture and earthy flavor, these nuts offer numerous health benefits due to their exceptional nutrient content.Brazil nuts are not just a tasty snack but a powerhouse of essential nutrients. Including them in a balanced diet can offer significant health benefits, especially for thyroid health and immunity.

Benefits

Rich Source of Selenium

• Boosts Thyroid Function: Selenium is essential for thyroid hormone production and regulates metabolism.
• Antioxidant Protection: Helps neutralize free radicals, reducing oxidative stress and cellular damage.

Supports Heart Health

• Healthy Fats: Contains monounsaturated and polyunsaturated fats that lower bad (LDL) cholesterol and improve heart function.
• Anti-inflammatory: Reduces inflammation, which is linked to cardiovascular diseases.

Strengthens the Immune System

Selenium enhances immune cell activity, helping the body fight infections and potentially reducing inflammation.

Enhances Mood and Cognitive Function

• Selenium Deficiency: Linked to anxiety, depression, and cognitive decline.
• Regular consumption may improve mood and brain performance by supporting neurotransmitter function.

Promotes Skin Health

Vitamin E and Selenium: Protect skin from oxidative damage, keeping it youthful and reducing inflammation.

Improves Reproductive Health

Selenium plays a key role in sperm production and motility, benefiting male fertility.

Supports Bone Health

Rich in magnesium, phosphorus, and calcium, which are vital for maintaining bone density and preventing osteoporosis.

Regulates Blood Sugar Levels

Magnesium: Helps improve insulin sensitivity, making it beneficial for people with diabetes or at risk of insulin resistance.

How To Consume

Raw or Toasted

• Eat them straight from the pack as a snack.
• Toasting: Bake at 180°C (350°F) for 5-8 minutes to enhance flavor.

Chopped or Sliced in Dishes

• Sprinkle on oatmeal, yogurt, or smoothie bowls.
• Add to salads for a crunchy texture.

In Smoothies

Blend 1-2 nuts with fruits, milk (or non-dairy alternatives), and honey for a creamy boost.

Nut Butter

Make or buy Brazil nut butter and spread it on toast or add to shakes.

As Part of Trail Mix

Combine with other nuts, seeds, and dried fruits for a nutrient-dense snack.

Baked Goods and Desserts

Use chopped Brazil nuts in cookies, cakes, or granola bars for added richness.

Nutritional Value

100 grams fo brazil nuts contain: 

Nutrient Amount % Daily Value (DV)
Calories 659 kcal 33%
Protein 14.3 g 29%
Total Fat 66.4 g 85%
• Saturated Fat 15.1 g 75%
• Monounsaturated Fat 24.5 g —
• Polyunsaturated Fat 20.6 g —
Carbohydrates 12.3 g 4%
• Dietary Fiber 7.5 g 30%
Sugars 2.3 g —
Selenium 1917 mcg 3485%
Magnesium 376 mg 94%
Phosphorus 725 mg 58%
Zinc 4.06 mg 37%
Copper 1.74 mg 194%
Calcium 160 mg 12%
Potassium 659 mg 14%
Iron 2.43 mg 13%
Thiamine (Vitamin B1) 0.617 mg 51%
Vitamin E 5.7 mg 38%