Plant-forward pairings
Going ‘plant-forward’ is all about prioritising plant-based foods in your everyday diet (1-3). Health experts agree that eating more plants…
Brazil nuts
17 July 2019
Brazil nuts
Like all tree nuts, Brazil nuts are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health.
Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
A 30g serve is around 10 Brazil nuts.
| Nutrient | Per 100g | Per 30g | |
|---|---|---|---|
| energy | |||
| Energy (kJ) | 2886 | 866 | |
| macronutrients | |||
| Protein (g) | 14.4 | 4.3 | |
| Total fat (g) | 68.5 | 20.6 | |
| Saturated fat (g) | 14.8 | 4.44 | |
| Monounsaturated fat (g) | 21.8 | 6.54 | |
| Polyunsaturated fat (g) | 29 | 8.7 | |
| Omega 3 ALA | 20 | 6 | |
| Carbohydrate (g) | 2.4 | 0.72 | |
| Sugars (g) | 2.1 | 0.63 | |
| Dietary fibre (g) | 8.5 | 2.55 | |
| minerals | |||
| Calcium (mg) | 150 | 45 | |
| Copper (mg) | 2 | 0.6 | |
| Iron (mg) | 2.2 | 0.66 | |
| Magnesium (mg) | 350 | 105 | |
| Manganese (mg) | 0.8 | 0.24 | |
| Potassium (mg) | 560 | 168 | |
| Selenium (ug) | 920 | 276 | |
| Sodium (mg) | 2 | 0.6 | |
| Zinc (mg) | 4.1 | 1.23 | |
| vitamins | |||
| Thiamin (mg) | 0.6 | 0.18 | |
| Riboflavin (mg) | 0.4 | 0.12 | |
| Niacin (mg eq) | 3.8 | 1.14 | |
| Folate DFE (ug) | 22 | 6.6 | |
| Vitamin B6 (mg) | 0.3 | 0.09 | |
| Vitamin E (mg) | 5.3 | 1.59 | |
| other | |||
| Arginine (g) | 2.1 | 0.6 | |
| Sterols (mg) | 124 | 37.2 | |
| Polyphenols (mg) | 310 | 93 | |
Health effects
In addition to the health benefits that all tree nuts provide, Brazil nuts have been associated with:
- Increasing selenium levels in the blood, thereby improving selenium status [1].
What makes them unique?
Compared to other tree nuts, Brazil nuts are rich in selenium and contain higher amounts of copper, magnesium and phosphorous.
- Selenium is a powerful antioxidant and helps maintain resistance to disease.
- Magnesium and phosphorus have a structural role in bone building, while copper aids in nervous system function and the formation of red blood cells, and skin and hair pigments.
More nutrition facts
- Brazil nuts are a ‘source’ of polyunsaturated fat, copper, zinc, thiamin, niacin and vitamin E, and are high in magnesium and selenium.
- They contain a similar amount of both poly- and monounsaturated fats – important for their role in heart health.
- They are high in the amino acid arginine. Arginine is converted to nitric acid in the body which causes blood vessels to relax and remain elastic, preventing blood clotting.
- They are naturally low in sugar and sodium.
Where they are grown?
Brazil nuts can only grow in South America, as they need the rainforests of the Amazon valley of Brazil, Peru and Bolivia to grow.
Forms and best eaten with…
Brazil nuts tend to be available as whole nuts only.
They are delicious popped inside a fresh date or pitted prune, and make good butters when combined with almonds and cashews (make ‘ABC’ butter).
Storage
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to four months and frozen for up to six months.
Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
References
- Thomson, C.D., et al., Brazil nuts: An effective way to improve selenium status. Am J Clin Nutr, 2008. 87(2): p. 379-84.
Published July 17, 2019
For information purposes only. ©2021 Nuts for Life
