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Nutrition Information for Brazil Nuts

Brazil nuts, which are indigenous to the Amazon rain forest, offer many health benefits. Brazil nuts contain a powerful amount of selenium, an antioxidant that helps fight against cell-damaging free radicals that cause cancer. They also help boost immunity and contain omega-6 fatty acids that can do wonders for skin radiance.

  1. Nut Health

    • There are two types of fat: saturated and unsaturated. Unsaturated fats are actually good for you, and all nuts contain roughly 90 percent unsaturated fat. They contain both monounsaturated and polyunsaturated fats; both reduce cholesterol levels that lower the risk of a heart attack. Even though nuts are high in fat, the nutritional benefit of a nut, such as a Brazil nut, can actually aid in weight loss if eaten as part of a healthy diet. Nuts of all types are high in protein, fiber, vitamins and antioxidants, and when consumed raw, contain no sugars or carbohydrates.

    Nutritional Makeup

    • In 28 g (1 oz.) of raw Brazil nuts, the total calorie content rests at 190, and 170 of those are fat. Eighty percent of the fat content is monounsaturated and polyunsaturated, and there are zero grams of trans fats. The rest of the nut is made up of 4 g protein, 2 g fiber, 1 g sugar, 190 mg potassium, 3 g total carbohydrate and various levels of vitamin E, thiamin, riboflavin, niacin, copper, zinc, selenium, magnesium, phosphorous, folate, vitamin B6 and pantothenic acid. Raw Brazil nuts contain no cholesterol or sodium.

    Immunity

    • Brazil nuts contain one of the highest levels of selenium, a mineral that facilitates the action of glutathione, which is an enzyme that fights against free radicals. Therefore, selenium is an immunity booster, and it has proved beneficial in fighting against cancer, particularly breast cancer. Eating just two Brazil nuts a day can provide the human body with a stable level of selenium. Aside from aiding in the prevention of cancer, selenium has proved effective against the onset of inflammatory diseases, cardiovascular disease, neurological diseases and infections.

    Omega-6 Fatty Acids

    • Nuts, including Brazil nuts, are very high in omega-6 fatty acids, which help reduce the risk of cardiovascular disease. The American Heart Association recommends that between 5 and 10 percent of daily caloric intake be from omega-6 fatty acids. Aside from reducing the risk of heart disease, omega-6 acids help ease inflammation, facilitate digestion and improve skin health and appearance.

    Suggestions

    • Because of the high selenium levels and high calorie count, most people only need a few Brazil nuts per day. Raw Brazil nuts are healthy snacks for on the go, can be tossed over salads, crushed into a butter or paste, added to a stir fry or rice dish, or--getting off the health track--sit nicely atop an ice cream sundae.

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