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Brazil Nuts

Brazil nuts are energy dense and rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E. These tree nuts are native to the Amazon rainforest in Brazil, Bolivia, and Peru. Their smooth, buttery texture and nutty flavor are typically enjoyed raw or blanched.

These nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium.
Eating may benefit your health in several ways, including regulating your thyroid gland, reducing inflammation, and supporting your heart, brain, and immune system.
Supplementing with selenium may benefit people with thyroid disorders such as Hashimoto’s thyroiditis and Graves’ disease.

These nuts contain antioxidants like selenium, vitamin E, and phenols. Just one nut per day can lead to reduced inflammation. Nevertheless, your intake needs to be consistent to continue experiencing the benefit.

Today, Bolivia is the largest exporting country of Brazil nut kernels, followed by Brazil, the old king of the exporting countries, and Peru.

The Brazil nut (Bertholletia excelsa) is a South American tree in the family Lecythidaceae, and it is also the name of the tree’s commercially harvested edible seeds. It is one of the giant and longest-lived trees in the Amazon rainforest.

Brazils are rich in selenium, calcium, copper, zinc, and Vitamin E.

Here are seven proven health and nutrition benefits of nuts.

Brazil nuts are very nutritious and energy dense.

A 1-ounce (28-gram) serving of Brazil nuts contains the following nutrients (1Trusted Source):
  • Calories: 187
  • Protein: 4.1 grams
  • Fat: 19 grams
  • Carbs: 3.3 grams
  • Fiber: 2.1 grams
  • Selenium: 989% daily value (DV)
  • Copper: 55% DV
  • Magnesium: 25% DV
  • Phosphorus: 16% DV
  • Manganese: 15% DV
  • Zinc: 10% DV
  • Thiamine: 15% DV
  • Vitamin E: 11% DV
Brazil nuts are rich in selenium, with just one nut containing 96 mcg, or 175% of the RDI. Most other nuts provide less than 1 mcg, on average (2).
Additionally, they have higher concentrations of magnesium, copper, and zinc, although the exact amounts of these nutrients can vary depending on climate and soil (2).
Finally, Brazil nuts are an excellent source of healthy fats.

Brazil Nuts

Brazil Nuts

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