Nuts, brazilnuts
Category: Nut & Seed Products Method: Raw
Nutrition Highlights
Serving Size
Calories
664
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 | 517 (77.8%) |
| Carbohydrate | 86 (13.0%) |
| Protein | 60 (9.0%) |
| Total | 664 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 57 (57.4%) |
| Carbohydrate | 22 (21.6%) |
| Protein | 15 (15.0%) |
| Ash | 3.6 (3.6%) |
| Water | 2.3 (2.3%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
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 in healthy fats including monounsaturated and polyunsaturated fats that can help lower LDL cholesterol and reduce risk of heart disease when consumed in moderation
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Good source of fiber, protein, magnesium, phosphorus, copper and manganese which support digestion, bone health and energy production
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Contain antioxidants that may help protect cells from damage and reduce risk of chronic diseases like cancer
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May help manage blood sugar levels and reduce risk of type 2 diabetes when consumed as part of an overall healthy diet
Risks
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Brazilnuts are high in selenium. Eating too many brazilnuts can lead to selenium toxicity
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Brazilnuts are high in fat and calories. Eating too many as part of an overall diet high in fat and calories can contribute to weight gain
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Brazilnuts may be contaminated with aflatoxins which are toxic and carcinogenic mycotoxins produced by certain molds. Proper handling and storage can reduce this risk
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Some individuals may have an allergy or sensitivity to brazilnuts which could cause an adverse reaction upon consumption
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Like other nuts, brazilnuts are a potential choking hazard for young children due to their size and shape
Additional Information
Nuts, specifically Brazil nuts, are a highly nutritious food that offer a wide range of health benefits. These raw nuts are packed with essential nutrients and healthy fats, making them a valuable addition to any balanced diet. However, it is important to consume them in moderation due to their high calorie content.
One of the primary attributes of Brazil nuts is their exceptional selenium content. These nuts are one of the richest dietary sources of selenium, a powerful antioxidant mineral. Selenium plays a crucial role in maintaining a healthy immune system, supporting thyroid function, and protecting against oxidative stress. Just one Brazil nut can provide your daily requirement of selenium, making them an excellent choice for those who may be deficient in this essential mineral.
In addition to selenium, Brazil nuts are also rich in healthy fats, particularly monounsaturated fats. These fats are known to promote heart health by reducing bad cholesterol levels and lowering the risk of cardiovascular diseases. Including Brazil nuts in your diet can help improve blood lipid profiles and decrease the risk of developing heart-related conditions.
Furthermore, Brazil nuts are an excellent source of plant-based protein. Protein is essential for muscle growth and repair, as well as for maintaining overall health. Incorporating Brazil nuts into your diet can be particularly beneficial for vegetarians and vegans who may struggle to meet their protein needs solely through plant-based sources.
Moreover, Brazil nuts are a good source of dietary fiber. Fiber plays a vital role in maintaining digestive health, promoting regular bowel movements, and preventing constipation. It also helps control blood sugar levels and contributes to a feeling of fullness, making it beneficial for weight management.
While Brazil nuts offer numerous nutritional benefits, it is important to be mindful of their high calorie content. These nuts are energy-dense and can quickly contribute to calorie intake if consumed excessively. Therefore, it is recommended to consume Brazil nuts in moderation, especially if you are watching your weight or have calorie restrictions.
Additionally, some individuals may be allergic to Brazil nuts or develop allergic reactions. Allergies to tree nuts, including Brazil nuts, can range from mild to severe, causing symptoms such as itching, swelling, difficulty breathing, or anaphylaxis. If you have a known nut allergy, it is crucial to avoid Brazil nuts and any products containing them.
In conclusion, raw Brazil nuts are a highly nutritious food with several health benefits. They are an excellent source of selenium, healthy fats, protein, and fiber. Incorporating Brazil nuts into your diet can support immune function, heart health, muscle growth, and digestive well-being. However, it is essential to consume them in moderation due to their high calorie content. Additionally, individuals with nut allergies should avoid Brazil nuts to prevent adverse reactions.