Nuts, brazilnuts, unblanched
Category: Nut & Seed Products Characteristics: Dried
Nutrition Highlights
Serving Size
Calories
876
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 803 (91.6%) |
| Protein | 76 (8.7%) |
| Carbohydrate | 62 (7.1%) |
| Total | 876 (100%) |
Serving: 1 cup, whole [133g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 89 (67.1%) |
| Protein | 19 (14.3%) |
| Carbohydrate | 16 (11.7%) |
| Ash | 4.6 (3.4%) |
| Water | 4.5 (3.4%) |
| Total | 133 (100%) |
Serving: 1 cup, whole [133g]
Benefits
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High in selenium, one ounce provides over 500% of the Daily Value. Selenium is an antioxidant that supports thyroid function and immune health
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Rich source of healthy fats including monounsaturated and polyunsaturated fats that can help lower LDL cholesterol levels and reduce risk of heart disease when consumed in moderation
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Good plant-based source of protein, fiber, manganese, copper and phosphorus
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Contain bioactive compounds like phytosterols that may help regulate blood sugar and reduce inflammation
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Enjoying nuts in place of less nutritious snacks can aid weight control and maintenance of a healthy diet when not consumed in excess due to their high calorie and fat content
Risks
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Brazilnuts are high in selenium. Eating too many on a regular basis can potentially lead to selenium toxicity
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They are high in fat and calories. Eating too many as part of an overall diet higher in fat and calories could contribute to weight gain or obesity
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Brazilnuts may be contaminated with aflatoxins, which are toxic and carcinogenic substances produced by certain molds. Proper handling and storage helps prevent this
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Some individuals may have an allergy or sensitivity to brazilnuts
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Like other nuts, brazilnuts are a potential choking hazard if consumed by young children without being properly prepared (e.g. chopped or ground)
Additional Information
Nuts, specifically Brazil nuts, are an excellent source of various essential nutrients and can provide several health benefits when consumed in moderation. However, it is important to be aware of their high calorie and fat content, as well as potential risks associated with excessive intake.
Brazil nuts are renowned for their high selenium content. Selenium is a trace mineral that acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Just one Brazil nut can provide more than 100% of the recommended daily intake of selenium, making them an excellent natural source of this important nutrient. Adequate selenium intake has been associated with a reduced risk of certain cancers, improved thyroid function, and enhanced immune system response.
Additionally, Brazil nuts are a good source of healthy fats, particularly monounsaturated fats and polyunsaturated fats, including omega-3 fatty acids. These fats are beneficial for heart health, as they can help reduce LDL (bad) cholesterol levels and lower the risk of cardiovascular diseases. Incorporating Brazil nuts into a balanced diet that includes a variety of other nuts can contribute to improved heart health.
Furthermore, Brazil nuts are rich in essential minerals such as magnesium, phosphorus, and zinc. Magnesium plays a crucial role in various bodily functions, including nerve and muscle function, blood pressure regulation, and bone health. Phosphorus is essential for the formation and maintenance of healthy bones and teeth, while zinc is involved in immune system functioning, wound healing, and DNA synthesis.
Despite their numerous nutritional benefits, it is important to consume Brazil nuts in moderation due to their high calorie and fat content. Nuts, in general, are energy-dense foods, meaning they provide a significant amount of calories in a small serving. Overconsumption of Brazil nuts can lead to weight gain and increased risk of obesity if not balanced with an overall calorie-controlled diet.
Moreover, Brazil nuts contain a specific type of polyunsaturated fat called linoleic acid. While linoleic acid is an essential fatty acid, excessive intake may disrupt the balance between omega-6 and omega-3 fatty acids in the body, potentially promoting inflammation. Therefore, it is important to consume Brazil nuts as part of a varied diet that includes other sources of omega-3 fatty acids, such as fatty fish, flaxseeds, and chia seeds, to maintain a healthy fatty acid profile.
Lastly, individuals with nut allergies should avoid Brazil nuts and other tree nuts to prevent allergic reactions. Nut allergies can range from mild symptoms, such as itching and hives, to severe and life-threatening reactions. It is crucial to read food labels carefully and be aware of potential cross-contamination with nuts in processed foods.
In conclusion, Brazil nuts offer several nutritional benefits, including their high selenium content, healthy fats, and essential minerals. When consumed in moderation as part of a balanced diet, they can contribute to improved heart health, reduced cancer risk, and overall well-being. However, it is important to be mindful of their high calorie and fat content, as well as potential allergic reactions. As with any food, moderation and individual considerations are key to enjoying the nutritional benefits while minimizing any risks associated with Brazil nuts.