Another Wonder Nut – The Brazil
Another nut often enjoyed at Christmas is the brazil nut. It was my grandfather’s favourite, he particularly liked buttered brazils which I don’t think you can buy any more. These nuts contains large amounts of selenium, far higher than any other nut, in fact brazils are one of the best dietary sources of this mineral.
Nutrients are based on 100 grams
- Calories: 656 kcal
- Protein: 14.32 grams
- Carbohydrates: 12.27 grams
- Fibre: 7.41 grams
- Fat Saturated: 15.13 grams
- Fat Mono unsaturated: 24.55 grams
- Fat Polyunsaturated: 20.56 grams
- Calcium: 158.73 milligrams
- Phosphorus: 726.63 milligrams
- Potassium: 659.61 milligrams
- Zinc: 4.06 milligrams
- Iron: 2.43 milligrams
- Magnesium: 377.42 milligrams
- Vitamin A: 0 micrograms
- Vitamin B1: 0.617 milligrams
- Vitamin B2: 0.035 milligrams
- Vitamin B3: 0.296 milligram
- Vitamin B6: 0.102 milligrams
- Vitamin C: 0.705 milligrams
- Vitamin E: 5.71 micrograms
- Folate (folic acid): 21.16 micrograms
(Seriously high fat levels and very low vitamin benefits – Beeble)
So what is Selenium?
Selenium is a powerful antioxidant which stimulates the immune system and can protect against premature ageing, heart disease and some cancers. It helps with low sperm count and improves thyroid function and may also help ease the symptoms of arthritis. Just three of these nuts a day provides you with your recommended amount.
And more good things…
Brazil nuts contain mono-saturated fatty acids which help the cardiovascular system and help to lower bad cholesterol. Unfortunately they also contain a huge amount of saturated fats which counter acts the benefits of the unsaturated fats. They also contain magnesium which is good for brain function; a lack of magnesium can cause depression, anxiety and sleeplessness. Magnesium is also needed by the adrenal glands which are so important during times of stress.
… to keep you strong and healthy
These nuts contain zinc which activates white blood cells and helps to fight off infection. Men need zinc to keep the prostate gland healthy and for sperm production. Another important ingredient in brazils is phosphorous which is good for healthy bones and teeth. They also have iron to help your body build red blood cells which carry oxygen around the body. And of course, like other nuts (not me though – Beeble) they are a good source of protein and fibre.
Summary
Enjoy brazils as a tasty snack or chop them up and add them to cereals or yoghurt but due to the high levels of saturated fats we would never recommend you to have too many Brazil nuts. It really does seem that you can have too much of a good thing! So limit Brazils to a maximum of 3 a day.
For more information:
December 12th, 2008 at 10:17 pm
Plenty of information in this one. I always eat those around this time of the year anyway.
December 13th, 2008 at 6:38 pm
Good bost Hugo. Brazil nuts are an excellent choice around Christmas because they keep our immune system strong. Our risk of getting a cold or the flu at this time of the year is so much higher so it’s really important our immune system stays strong over the festive period. Plus, brazil nuts are one of the healthier snacks available during the Christmas period. A much better choice than cakes and pies.