Health properties and nutritional values
The properties of Brazil nuts should be appreciated especially by men. Brazil nuts are a treasury of selenium – an element that improves the quality of semen. In addition, Brazil nuts improve brain function and are just as effective as walnuts. And one serving of this exotic delicacy improves the lipid profile. Check what other properties and nutritional values are in this nuts.
Brazil nuts, also known as para nuts (from the Pará region in Brazil, where they come from, among others) grow on one of the tallest trees in the Amazon rainforest – the Brazilian dormouse. Brazil nuts have many nutritional values.
They are characterized by a high content of calcium (160 mg / 100 g) that strengthens bones and teeth, magnesium (376 mg / 100 g) to soothe nerves and potassium to lower blood pressure (659 mg / 100 g). They also contain vitamin E, the youth vitamin (5.65 mg / 100 g) and folic acid, which is important for pregnant women (22 µg / 100 g).
However, Brazil nuts are valued mainly for their selenium content, which is the highest in all nuts.
Benefits of Brazil Nuts
There’s a lot to love about this nuts. For one, they are loaded with healthy fats, fiber, antioxidants, vitamins and minerals. They’re a great source of organic selenium, a powerful antioxidant-boosting mineral that offers potential for warding off cancer. When compared to pecans and macadamians, though, Brazil nuts are a bit lower in protein and fat — yet they still provide wholesome benefits. In fact, Brazil nuts may:
- Help manage blood pressure levels. Nutrients like calcium, sodium, magnesium and pottasium are all necessary in blood pressure control, and Brazil nuts have high amounts of these heart healthy nutrients.
- Give your heart health a boost. The palmitoleic acid and oleic acid in Brazil nuts have been linked to balanced cholesterol profile and boosting heart health, through the elimination of dangerous omega-6 fatty acids from the body.
- Help improve thyroid function. Being deficient in selenium can actually affect thyroid metabolism. In fact, selenium acts as a catalyst for the production of active thyroid hormones. One study, for example, found improvement in the low thyroid levels of people who consumed Brazil nuts as a selenium supplement.
- Keep your skin healthy and help ward off acne. The selenium in the nuts not only helps improve skin elasticity, but gives it a healthy glow as well. This is because selenium stimulates glutathione activity. Glutathione is a powerful antioxidant compound that may help eliminate free radicals from the skin. What’s more, it may help protect against acne, thanks to the high zinc content in the nuts.
Brazil nuts will improve the quality of the sperm
Brazil nuts are known for being the richest source of selenium out of all foods. According to the data of the National Food Institute – Technical University of Denmark (DTU), 100 g of Brazil nuts contain 103 µg of this element.
Meanwhile, the daily requirement for selenium is 55 µg. Selenium increases the body’s resistance. It may also lower the risk of some forms of cancer. It is also essential for the metabolism of thyroid hormones.
In addition, selenium is especially needed by men, because it improves the quality of sperm, has a positive effect on the efficiency and speed of sperm movement.
Nutritional values of Brazil nuts (per 100 g)
Energy value – 659 kcal
Total protein – 14.32 g
Fat – 67.10 g
Carbohydrates – 11.74 g (including simple sugars 2.33)
Fiber – 7.5 g
Vitamin C – 0.7 mg
Thiamin – 0.617 mg
Riboflavin – 0.035 mg
Niacin – 0.295 mg
Vitamin B6 – 0.101 mg
Folic acid – 22 µg
Vitamin E – 5.65 mg
Calcium – 160 mg
Iron – 2.43 mg
Magnesium – 376 mg
Phosphorus – 725 mg
Potassium – 659 mg
Sodium – 3 mg
Zinc – 4.06
Saturated – 16,134 g
Monounsaturated – 23,879 g
Polyunsaturated – 24,399 g
Data Source: USDA National Nutrient Database for Standard Reference