Brazil Nuts (Dried, Unblanched)
Brazil nuts, in their natural, unblanched state, are a true powerhouse of nutrition, offering a rich combination of essential vitamins, minerals, and healthy fats. These nuts, native to the Amazon rainforest, are a great addition to various dishes or enjoyed on their own as a satisfying snack. With their high fat content and dense nutrient profile, they are not only a source of energy but also a key player in maintaining overall health.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 659 kcal |
| Protein | 14.32 g |
| Fat | 67.1 g |
| Saturated Fats | 16.13 g |
| Carbohydrates | 11.74 g |
| Fiber | 7.5 g |
| Sugar | 2.33 g |
| Calcium | 160 mg |
| Iron | 2.43 mg |
| Magnesium | 376 mg |
| Phosphorus | 725 mg |
| Potassium | 659 mg |
| Sodium | 3 mg |
| Zinc | 4.06 mg |
| Copper | 1.743 mcg |
| Manganese | 1.223 mg |
| Selenium | 1917 mcg |
| Vitamin C | 0.7 mg |
| Thiamin (Vitamin B1) | 0.617 mg |
| Riboflavin (Vitamin B2) | 0.035 mg |
| Niacin (Vitamin B3) | 0.295 mg |
| Vitamin B6 | 0.101 mg |
| Folate | 22 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 5.65 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Brazil nuts are part of the tree nut family, so they are a potential allergen for individuals with nut allergies. It is crucial to ensure that they are stored and prepared in a way that prevents cross-contamination with other allergens, especially in a kitchen that handles various nuts or other food products.
Dietary Preferences
- Vegetarian-Friendly: Yes
- Vegan-Friendly: Yes
- Gluten-Free: Yes
- Keto-Friendly: Yes
- Paleo: Yes
- Low-Carb: Yes
- Dairy-Free: Yes
Brazil nuts are naturally free from gluten, dairy, and animal-based ingredients, making them suitable for those following vegetarian, vegan, gluten-free, and dairy-free diets. Additionally, with their high fat content and low carbohydrate profile, they align well with both keto and paleo dietary practices.
Health Benefits
Brazil nuts are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, which contribute to heart health by reducing bad cholesterol levels. Additionally, these nuts are a rich source of selenium, an essential mineral that plays a vital role in antioxidant defense and thyroid function. Just a small handful of Brazil nuts (about 5–6 nuts) can provide the daily recommended intake of selenium.
In addition to selenium, Brazil nuts offer a robust profile of other minerals like magnesium, phosphorus, iron, and zinc. These are important for supporting bone health, immune function, and energy production. The nuts’ high fiber content also helps promote digestive health and regulate blood sugar levels.
Tips for Using Brazil Nuts
- Snacks: Brazil nuts are naturally rich and buttery, making them a perfect snack on their own or mixed with dried fruits or other nuts.
- Baking: Chop Brazil nuts and add them to baked goods like cookies, muffins, and bread for a crunchy texture and nutty flavor.
- Smoothies: Blend Brazil nuts into smoothies for an added creamy texture and nutritional boost.
- Granola: Add chopped Brazil nuts to homemade or store-bought granola for extra crunch and a boost of healthy fats.
Conclusion
With their remarkable nutrient profile, Brazil nuts are a delicious and healthy addition to any diet. Whether enjoyed as a snack, incorporated into recipes, or added to smoothies, they offer numerous health benefits, including a potent dose of selenium, healthy fats, and essential minerals. Just remember that, due to their high fat content, a small portion goes a long way in providing essential nutrients without overconsuming calories.
